Friday, 01-27-2017
Strength: Deadlift 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning “KareBear” 150 Wallballs EMOM 1 Bear Complex L1 95/65 L2 115/80 L3 135/95
Friday, 01-27-2017 Read More »
Strength Training
Wednesday, 01-25-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning 5 Rounds for Time 10 OHS 3 Muscle ups (2Pull-up + Dip) 15 Cal. Row L1 95/65 L2 115/80 L3 135/95
Wednesday, 01-25-2017 Read More »
Wednesday, 01-25-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning 5 Rounds for Time 10 OHS 3 Muscle ups (2Pull-up + Dip) 15 Cal. Row L1 95/65 L2 115/80 L3 135/95
Wednesday, 01-25-2017 Read More »
Friday, 01-20-2017
Strength: Dealifts 60×3,65×3,70×3,75x3x3 Conditioning. 7 Rounds for Time 200m Run 9 P. Snatch 95/65 12 Wall Balls 20/14
Friday, 01-20-2017 Read More »
Friday, 01-20-2017
Strength: Dealifts 60×3,65×3,70×3,75x3x3 Conditioning. 7 Rounds for Time 200m Run 9 P. Snatch 95/65 12 Wall Balls 20/14
Friday, 01-20-2017 Read More »
Wednesday, 01-18-2017
Strength: Jerk 60×3, 65×3, 70×3,75x3x3 Conditioning. AMRAP 15 1,2,3,4,5… Burpee Sit-up Pull-up Cash Out 3 Rounds 1 minute weighted Plank Hold 1 minute Wall Sit
Wednesday, 01-18-2017 Read More »
Friday, 01-13-2017
Strength EMOM 10 Odd – 3 Push Press 80% 1 Rep Max Even – 5 Front Squat (same weight as Push Press) Barbell Warm-up 3×10 Good Mornings 3×5 Romanian Deadlifts Alternate sets Conditioning “Elizabeth” 21-15-9 Clean (135/95) Ring Dips
Friday, 01-13-2017 Read More »
Wednesday, 01-11-2017
Strength. Squat Cleans 1-1-1-1-1 3 Warm up Sets, 5×1 working up in weight Conditioning. 15 Minute AMRAP 10 Push-ups 5 Overhead Squats 115/80 or 135/95 1 Suicide Run (4 cones) Cash out Tabata Core – Plank, Flutter Kicks, Bicycles, Sit ups (Alternating sets)
Wednesday, 01-11-2017 Read More »
Friday, 01-06-2017
Strength. Deadlifts 5×5 work up 85% Barbell Warm up Conditioning. Death by snatch with a twist Ascending ladder *(15 minute Cap) 5 Wall Balls + 1 power snatch 75/55 5 Wall Balls + 2 power snatch 75/55 5 Wall Balls + 3 power snatch 75/55 * Continue ladder until you do not complete power snatch
Friday, 01-06-2017 Read More »
Friday, 01-06-2017
Strength. Deadlifts 5×5 work up 85% Barbell Warm up Conditioning. Death by snatch with a twist Ascending ladder *(15 minute Cap) 5 Wall Balls + 1 power snatch 75/55 5 Wall Balls + 2 power snatch 75/55 5 Wall Balls + 3 power snatch 75/55 * Continue ladder until you do not complete power snatch
Friday, 01-06-2017 Read More »