Friday, 11-10-2017
Strength. Conventional or Sumo deadlift 5 x 8 @ 60% Conditioning. For Time 30 Box jumps 24/20 30 V UPS 30 Goblet squats 53/35 30 Double unders Cash Out. 3 rounds 200m Farmers Carry
Friday, 11-10-2017 Read More »
Strength Training
Friday, 11-10-2017
Strength. Conventional or Sumo deadlift 5 x 8 @ 60% Conditioning. For Time 30 Box jumps 24/20 30 V UPS 30 Goblet squats 53/35 30 Double unders Cash Out. 3 rounds 200m Farmers Carry
Friday, 11-10-2017 Read More »
Wednesday, 11-08-2017
Strength. Push or bench press 5 x 8 @ 60% Conditioning. 4 rounds with each round being a 3-minute amrap 6 deadlifts 6 hang power cleans 6 front rack alternating lunges Rest 2 minutes between each round L1 95/65 L2 115 / 75 L3 135 / 85
Wednesday, 11-08-2017 Read More »
Wednesday, 11-08-2017
Strength. Push or bench press 5 x 8 @ 60% Conditioning. 4 rounds with each round being a 3-minute amrap 6 deadlifts 6 hang power cleans 6 front rack alternating lunges Rest 2 minutes between each round L1 95/65 L2 115 / 75 L3 135 / 85
Wednesday, 11-08-2017 Read More »
Friday, 11-03-2017
Strength. Work up to a heavy 2 rep split jerk from the rack 2-2-2-2-2-2 Conditioning. 10 RFT 15 air squats 20 DUs 1 squat clean and jerk @ 90-100% of heaviest weight from split jerks above
Friday, 11-03-2017 Read More »
Friday, 11-03-2017
Strength. Work up to a heavy 2 rep split jerk from the rack 2-2-2-2-2-2 Conditioning. 10 RFT 15 air squats 20 DUs 1 squat clean and jerk @ 90-100% of heaviest weight from split jerks above
Friday, 11-03-2017 Read More »
Wednesday, 11-01-2017
Strength Front Squat 3-3-3-3-3 Conditioning For time: 40 burpees 40 thrusters 75/55 400 m run Cash Out 200M Plate Pinch Carry
Wednesday, 11-01-2017 Read More »
Friday, 10-27-2017
Strength — Superset (Deadlift & Barbell Bent Over Row) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — Lurong WoD Raising the Bar Retest. AMRAP 9 8 Lateral Bar Hop Burpees 7 Cleans 135/95 6 Front Rack Lunges 5 S2OH L1: 65/45, Front squats L2: 95/55 L3: 135/95 Cash Out — Shoulder Stability
Friday, 10-27-2017 Read More »
Friday, 10-27-2017
Strength — Superset (Deadlift & Barbell Bent Over Row) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — Lurong WoD Raising the Bar Retest. AMRAP 9 8 Lateral Bar Hop Burpees 7 Cleans 135/95 6 Front Rack Lunges 5 S2OH L1: 65/45, Front squats L2: 95/55 L3: 135/95 Cash Out — Shoulder Stability
Friday, 10-27-2017 Read More »
Wednesday, 10-25-2017
Strength — Superset (Strict Press & Strict Pull Ups) Work up to 65-70% 4 x 7 @ 65-70% Conditioning — 21-15-9 Double Under Box Jump L1 — 20 / 16 L2 — 24 / 20 L3 — 30 / 24 S2OH L1 — 95 / 65 L2 — 115 / 80 L3 — 135 /
Wednesday, 10-25-2017 Read More »