Thursday, 10-19-2017
Skill. Turkish Get-up Instruction Conditioning. 2 Rounds for Time 1000M Run 5 Turkish Get-ups 10 Tire Flips 15 Goblet Squats 25 Burpees 30 Hammer Strikes RTG Vest or sandbag on runs
Thursday, 10-19-2017 Read More »
Skill. Turkish Get-up Instruction Conditioning. 2 Rounds for Time 1000M Run 5 Turkish Get-ups 10 Tire Flips 15 Goblet Squats 25 Burpees 30 Hammer Strikes RTG Vest or sandbag on runs
Thursday, 10-19-2017 Read More »
Skill. Turkish Get-up Instruction Conditioning. 2 Rounds for Time 1000M Run 5 Turkish Get-ups 10 Tire Flips 15 Goblet Squats 25 Burpees 30 Hammer Strikes RTG Vest or sandbag on runs
Thursday, 10-19-2017 Read More »
Skill: Agility Drills Conditioning. For Time 1 Mile Run 5 Rounds 20 Kettlebell Swings 53/20 20 Back Extensions 1 Mile Run RTG= Vest
Thursday, 09-14-2017 Read More »
Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Balls 20/14 50 Burpees 50 Double Unders
Tuesday, 07-18-2017 Read More »
Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Balls 20/14 50 Burpees 50 Double Unders
Tuesday, 07-18-2017 Read More »
Foam roll (back, chest, glutes, quads and hamstrings) Group warm-up Conditioning. 30 minute AMRAP 10- Double unders 10-Calorie row 20- Double unders 20-Calorie row 30- Double unders 30-Calorie row 40- Double unders 40-Calorie row Rx+ When double unders are broken you go back to the last 10. Ex. on the first set if you brake
Thursday, 07-13-2017 Read More »
Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1 95/65, 40 Pull-ups (Strict) L2 115/80, 50 Pull-ups (Strict) L3 135/95 -Each member rows 500 meters at a time -All other reps partners alternate, you go I go style
Tuesday, 07-11-2017 Read More »
Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1 95/65, 40 Pull-ups (Strict) L2 115/80, 50 Pull-ups (Strict) L3 135/95 -Each member rows 500 meters at a time -All other reps partners alternate, you go I go style
Tuesday, 07-11-2017 Read More »
Skill. Pistol Progression Conditioning. Murphy Deload 1000M Run 5 Rounds 5 SDLHP RX(95/65) 10 Incline Box Push-ups 15 Jumpies 1000M Run Shoulder Mobility
Thursday, 05-25-2017 Read More »
Skill. Pistol Progression Conditioning. Murphy Deload 1000M Run 5 Rounds 5 SDLHP RX(95/65) 10 Incline Box Push-ups 15 Jumpies 1000M Run Shoulder Mobility
Thursday, 05-25-2017 Read More »