Thursday, 03-23-2017
Skill. Bar Muscle-ups Conditioning. 4 Rounds for time 500M Row 18 Wall Balls 15 Burpees 2 Rope Climbs
Thursday, 03-23-2017 Read More »
Skill
Thursday, 03-16-2017
Skill: Muscle-up Progression Conditioning 4 Rounds 400m Run 21 Wall Balls 20/14 15 KB Swings 53/35 9 S2OH 95/65
Thursday, 03-16-2017 Read More »
Thursday, 03-09-2017
Skill. Muscle Ups Red Pill. Clean Complex (EMOM 10) Power Clean Hang Clean (Squat) Front Squat Blue Pill. 5 Rounds for Time 3 Muscle Up 6 Deadlifts (225# / 155#) 9 Lateral Burpee Over Bar 12 2 Count Twisting Mountain Climbers (focus on squeezing the knee toward opposite elbow rather than speed)
Thursday, 03-09-2017 Read More »
Thursday, 02-23-2017
Skill Rope Climb (Beginner to Advance) Conditioning. AMRAP 17 20 Double Unders 15 Wall Balls 5 Tire Flips 2 Rope Climbs Cash Out. Tabata Abs. 2 Rounds Hollow Rocks, Walking Planks, Flutter Kicks, Bicycles
Thursday, 02-23-2017 Read More »
Thursday, 02-16-2017
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time 50 Cal. Row 35 Burpees 20 Snatches 115/80
Thursday, 02-16-2017 Read More »
Thursday, 02-16-2017
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time 50 Cal. Row 35 Burpees 20 Snatches 115/80
Thursday, 02-16-2017 Read More »
Thursday, 02-02-2017
Skill. Unbroken Double Unders Pick a number (hopefully higher than last week) and see how many sets you can complete. Conditioning. Red Pill. EMOM 15. Increasing weight Clean Deadlift Power Clean Clean Deadlift Power Clean Jerk Blue Pill. “Mini Murph” 5 Rounds 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats
Thursday, 02-02-2017 Read More »
Thursday, 02-02-2017
Skill. Unbroken Double Unders Pick a number (hopefully higher than last week) and see how many sets you can complete. Conditioning. Red Pill. EMOM 15. Increasing weight Clean Deadlift Power Clean Clean Deadlift Power Clean Jerk Blue Pill. “Mini Murph” 5 Rounds 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats
Thursday, 02-02-2017 Read More »
Thursday, 01-26-2017
Skill Review: Double Unders Skill EMOM x10 Odd: Double Unders Even: 2 Rope Climbs L1 10 Unbroken Double Unders L2 20 Unbroken Double Unders L3 30 Unbroken Double Unders Conditioning Red Pill AMRAP 12 3 HSPU 6 Hang Snatch 95/65 9 Burpees over Bar Blue Pill 3 Rounds for Time 800m Run 30 KB Swings
Thursday, 01-26-2017 Read More »
Thursday, 01-19-2017
Skill: Double Unders Red Pill. AMRAP 20 10 Power Cleans 15 Goblet Squats 20 Cal Row Rest 5 Min. Blue Pill. For Time 50 Double Unders 10 Front Squats 40 Double Unders 8 Front Squats 30 Double Unders 6 Front Squats 20 Double Unders 4 Front Squats 10 Double Unders 2 Front Squats L1 95/65
Thursday, 01-19-2017 Read More »