Friday, 04-07-2017
Strength. Deadlifts 5 x 3 (3 warmup sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% ) Conditioning. 15 AMRAP 5 Handstand Push-ups 7 Toes to bar 9 Back Rack Lunge 95/65
Friday, 04-07-2017 Read More »
Strength Training
Friday, 04-07-2017
Strength. Deadlifts 5 x 3 (3 warmup sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% ) Conditioning. 15 AMRAP 5 Handstand Push-ups 7 Toes to bar 9 Back Rack Lunge 95/65
Friday, 04-07-2017 Read More »
Wednesday, 04-05-2017
Strength. Press or bench press Conditioning. 4 rounds for time* 10 Power Snatch (115/80) (135/95) 15 Push-ups 400M Run *30 Minute Cap
Wednesday, 04-05-2017 Read More »
Friday, 03-31-2017
Strength: 1RM barbell complex 1 full clean + 1 front squat + 1 jerk Conditioning. “GO Time” 7 full clean & jerks @ 85% of your max (no touch and go) 30 box jumps (24/20) 400m run Cash Out: * 50 weighted sit-ups * 50 KB upright rows
Friday, 03-31-2017 Read More »
Friday, 03-31-2017
Strength: 1RM barbell complex 1 full clean + 1 front squat + 1 jerk Conditioning. “GO Time” 7 full clean & jerks @ 85% of your max (no touch and go) 30 box jumps (24/20) 400m run Cash Out: * 50 weighted sit-ups * 50 KB upright rows
Friday, 03-31-2017 Read More »
Wednesday, 03-29-2017
Strength: Strict press/bench press 20’ on-the-minute (OTM) workout OTM x 8′ 1 – 10 ball slams 2 – 20’ max effort row OTM x 6′ 1 – 12 burpees 2 – 10 thrusters (95/65) OTM x 6′ 1 – 25 double unders 2 – 12 OHS (95/65)
Wednesday, 03-29-2017 Read More »
Wednesday, 03-29-2017
Strength: Strict press/bench press 20’ on-the-minute (OTM) workout OTM x 8′ 1 – 10 ball slams 2 – 20’ max effort row OTM x 6′ 1 – 12 burpees 2 – 10 thrusters (95/65) OTM x 6′ 1 – 25 double unders 2 – 12 OHS (95/65)
Wednesday, 03-29-2017 Read More »
Friday, 03-24-2017
Strength. Deadlift 5×3 80%, 80%, 85%, 85%, 90% Conditioning. For Time 21-15-9 Squat Cleans 135/95 21 Pull-ups
Friday, 03-24-2017 Read More »
Friday, 03-24-2017
Strength. Deadlift 5×3 80%, 80%, 85%, 85%, 90% Conditioning. For Time 21-15-9 Squat Cleans 135/95 21 Pull-ups
Friday, 03-24-2017 Read More »
Wednesday, 03-22-2017
Strength. Bench Press or Strict Press 50%x5, 55%x4, 60%x3, 65%x2, 70Xx1, 75%x1, 80%x1 65% AMRAP Conditioning. AMRAP 15 5 Handstand Push-ups 10 Power Snatches L1 95/65 L2 115/80 15 Pistols (alternating Legs) Cash Out 5×5 Dumbbell or Barbell Rows
Wednesday, 03-22-2017 Read More »