Strength — Deadlift 5×3 @ 80% Conditioning — Barbell Complex 15 minutes to establish heavy unbroken complex Clean Grip Deadlift Squat Clean Hang Squat Clean Front Squat X2 Split Jerk Cash Out — 3 Rounds 200m Overhead KB Carry (light)
Friday, 12-08-2017 Read More »
Strength — Bench or Push Press 5×3 @ 80% Conditioning — EMOM 16 Odd Minutes — G2OH (45/25# Plate) Even Minutes — Burpee Score is combined lowest round of G2OH + Burpees Cash Out — 3 Rounds 30 sec. Forward Barbell Roll 30 sec. Backward Barbell Roll 30 sec. Dead Hang from Pull Up Bar
Wednesday, 12-06-2017 Read More »
Strength. Week 4 Deadlift 5×5 75% Conditioning. 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Friday, 12-01-2017 Read More »
Shoulder Mobility (Ts, Ys, Is) Strength Week 4. Bench or Strict Press 5×5 75% Conditioning. Horsepower Complex E2MOM 20 Complete three unbroken rounds (15 reps total) 1 Snatch-Grip Deadlift 1 Hang Power Snatch 1 Overhead Squat 1 Back Squat 1 Behind the Next Jerk Touch & Go, Score is heaviest weight unbroken Cash out Weighted
Wednesday, 11-29-2017 Read More »
Warm-up Strength Push or Bench Press 5×5 70% Conditioning 21-15-9 Deadlifts Box Jumps L1 205/145, 24/20 L2 245/170, 24/20 L3 315/205, 30/24
Wednesday, 11-22-2017 Read More »
Warm-up Strength Push or Bench Press 5×5 70% Conditioning 21-15-9 Deadlifts Box Jumps L1 205/145, 24/20 L2 245/170, 24/20 L3 315/205, 30/24
Wednesday, 11-22-2017 Read More »
Warm-up Strength: Week 2 Deadlift or Sumo Deadlift 5×8 @ 65% Conditioning “Death by Thruster” (95/65) (on minute one: 1 Thruster; minute two: two thrusters; 3-3; 4-4….) Once you can’t complete your last round…. begin your 2K row.
Friday, 11-17-2017 Read More »
Warm-up Strength: Week 2 Deadlift or Sumo Deadlift 5×8 @ 65% Conditioning “Death by Thruster” (95/65) (on minute one: 1 Thruster; minute two: two thrusters; 3-3; 4-4….) Once you can’t complete your last round…. begin your 2K row.
Friday, 11-17-2017 Read More »
Warm-up Strength: Week 2 Push or Bench Press 5×8 @ 65% Conditioning. For Time 15-12-9 Cal. Row Power Snatch 95/65 Immediately Followed by 9-12-15 Cal. Row OHS 95/65
Wednesday, 11-15-2017 Read More »
Warm-up Strength: Week 2 Push or Bench Press 5×8 @ 65% Conditioning. For Time 15-12-9 Cal. Row Power Snatch 95/65 Immediately Followed by 9-12-15 Cal. Row OHS 95/65
Wednesday, 11-15-2017 Read More »
