Skill: Double Unders Conditioning — Tabata Bodyweight Air Squat Burpee Alternating Jumping Lunge Mountain Climber Air Squat Burpee Alternating Jumping Lunge Mountain Climber 1 Minute Rest Barbell — 75# / 55# Alternating Lunge — Front Rack Strict Press Romanian Deadlift Power Clean Alternating Lunge — Front Rack Strict Press Romanian Deadlift Power Clean […]
Thursday, 07-27-2017 Read More »
Skill: Double Unders Conditioning — Tabata Bodyweight Air Squat Burpee Alternating Jumping Lunge Mountain Climber Air Squat Burpee Alternating Jumping Lunge Mountain Climber 1 Minute Rest Barbell — 75# / 55# Alternating Lunge — Front Rack Strict Press Romanian Deadlift Power Clean Alternating Lunge — Front Rack Strict Press Romanian Deadlift Power Clean
Thursday, 07-27-2017 Read More »
Warmup — 3 Rounds 200m Row 10 PVC Pass Through 10 PVC Around the World 10 PVC Overhead Squats 10 Second Handstand Hold Skill — Handstand Progression 1’ Away from wall Box Partner Kick Up From Ground Unassisted Conditioning — Row For Time — 30 Min Cap 3000m E2MOM — 2 Snatch Complex @
Thursday, 07-06-2017 Read More »
Skill. Handstand Progression Conditioning. For Time* 10 Hang Power Snatch 20 weighted sit-ups 400m run 10 Power Snatch 20 weighted sit-ups 400M Run 10 Full Snatch 20 weighted sit-ups 400M Run L1 95/65 L2 115/80 L3 135/95 *20 minute cap
Thursday, 06-29-2017 Read More »
Group Warm-up Skill: Handstands Conditioning. Red Pill / Blue Pill Choose one. 35 Min Cap Red Pill 3 Rounds 1,000m row 100 Double Unders 1,000m Run Blue Pill 10-9-8-7-6-5-4-3-2-1 Power Cleans Front Squat S2OH L1 95/65 L2 115/75 L3 135/95
Thursday, 06-22-2017 Read More »
Group Warm-up Skill: Handstands Conditioning. Red Pill / Blue Pill Choose one. 35 Min Cap Red Pill 3 Rounds 1,000m row 100 Double Unders 1,000m Run Blue Pill 10-9-8-7-6-5-4-3-2-1 Power Cleans Front Squat S2OH L1 95/65 L2 115/75 L3 135/95
Thursday, 06-22-2017 Read More »
Skill – HSPU progressions Conditioning. For Time 1000m run 50 pushups 40 air squats 30 pullups 20 jumpies 10 HSPU 50 pushups 40 air squats 30 pullups 20 jumpies 10 HSPU 1000m run 35’ time cap
Thursday, 06-15-2017 Read More »
Group Warm Up Skills. Pistols Conditioning — Chipper w/ Hammer — 40 min cap Meter Run Hammer Strikes Step Ups 24/20 Sit Ups Air Squat Single Arm Man Maker Overhead Lunges Meter Run (same as first run) L1 600m/60 reps L2 800m/80 reps L3 1000m/100 reps
Thursday, 06-08-2017 Read More »
Group Warm Up Skills. Pistols Conditioning — Chipper w/ Hammer — 40 min cap Meter Run Hammer Strikes Step Ups 24/20 Sit Ups Air Squat Single Arm Man Maker Overhead Lunges Meter Run (same as first run) L1 600m/60 reps L2 800m/80 reps L3 1000m/100 reps
Thursday, 06-08-2017 Read More »
Skill: Pistol Conditioning: Teams of 2, for time 1 Round 50 Deadlifts 205/145 150 Double Unders 2 Rounds 20 Wall Balls 30 V-ups 3 Rounds 20 Burpees 200m Run
Thursday, 06-01-2017 Read More »
