Group Warm-up 3 Rounds 10 Alternating one-legged KB Deadlifts + 5 Straight-leg RDLs Strength. Deadlift 5×2 90% clean and Jerk bar warm up Conditioning. Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean RX(165lb / 110lb) Masters 55+(135/75) Jerk RX(165lb /110lb) Masters 55+(135/75)
Friday, 12-22-2017 Read More »
Group Warm-up 3 Rounds 10 Alternating one-legged KB Deadlifts + 5 Straight-leg RDLs Strength. Deadlift 5×2 90% clean and Jerk bar warm up Conditioning. Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean RX(165lb / 110lb) Masters 55+(135/75) Jerk RX(165lb /110lb) Masters 55+(135/75)
Friday, 12-22-2017 Read More »
Barbell Warm up Warm up to 70% Strength Clean and Jerk EMOM x12 4 Min. @ 70 4 Min. @75 4 Min. @80 Conditioning. For Time Buy in: 50 Double Under 21-15-9 DB Snatch 35+/20+ Front Squats 135/95 Buy Out: 50 Double Unders Cash Out Super Set 3×10 DB Curls Bent over Rows
Wednesday, 10-11-2017 Read More »
Strength. Split Jerk 1-1-1-1-1-1 Build up in weight Conditioning. AMRAP 15 10 V-ups 9 Power Cleans 95/65 RTG 135/95 8 Box Jumps 24/20 Cash out 5 x 30/30 Row
Thursday 09-07-2017 Read More »
Strength. Split Jerk 1-1-1-1-1-1 Build up in weight Conditioning. AMRAP 15 10 V-ups 9 Power Cleans 95/65 RTG 135/95 8 Box Jumps 24/20 Cash out 5 x 30/30 Row
Thursday 09-07-2017 Read More »
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 (85×2)2 Conditioning. 3 Rounds 12 Burpees 9 Snatch 95/65 6 Strict HSPU Cash out: Clean Pulls 4×3
Friday, 07-21-2017 Read More »
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar is dropped or deadlifts are broken up *20 Minute cap
Friday, 07-14-2017 Read More »
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar is dropped or deadlifts are broken up *20 Minute cap
Friday, 07-14-2017 Read More »
Strength Power Snatch 5-5-3-3-1-1 Conditioning. For Time 50-40-30-20-10 Cal. Row 10-8-6-4-2 Ground to Overhead 135/95
Friday, 04-28-2017 Read More »
Strength Power Snatch 5-5-3-3-1-1 Conditioning. For Time 50-40-30-20-10 Cal. Row 10-8-6-4-2 Ground to Overhead 135/95
Friday, 04-28-2017 Read More »
