Tuesday, 12-13-2016
Group Warm-up Conditioning. For Time 10 Thrusters 135/95 20 Pull-ups 30 Burpees 40 KB Swings 53/35 50 Cal. Row 40 KB Swing 53/35 30 Burpees 20 Pull-ups 10 Thrusters 135/95
Tuesday, 12-13-2016 Read More »
Group Warm-up Conditioning. For Time 10 Thrusters 135/95 20 Pull-ups 30 Burpees 40 KB Swings 53/35 50 Cal. Row 40 KB Swing 53/35 30 Burpees 20 Pull-ups 10 Thrusters 135/95
Tuesday, 12-13-2016 Read More »
Skill Work. Pull-up Prgression Strict, Kipping, and Butterfly Conditioning 200m Run 21 KB Swing 53/35 21 Ball Slams 25+/15+ 400m Run 15 KB Swing 15 Ball Slams 800m Run 9 KB Swing 9 Ball Slams 100m Run Cash Out. 3 rounds 20 Russian Twists :30 sec Wall Sit 20 Mountain Climbers
Thursday, 09-29-2016 Read More »
Skill Emom 16 1. 5 Ring Dips 2. 10 Pistols 3. 1 Rope Climb RTG: Legless 4. 5 Pull-Ups Conditioning: AMRAP 18 200M Run 5 Handstand Push-ups 20 Kettlebell Swings 53/35
Thursday, 09-15-2016 Read More »
Strength. Push Press 3-3-3-3-3 Increasing weight each set Conditioning. 5 Rounds 200m Run 10 S2OH 95/65 20 KBS 53/35
Wednesday, 08-24-2016 Read More »
Clean Complex Warm-up Strength. EMOM 10 1 Hang Power Clean, 1 Front Squat, 1 Power Clean Work up to a heavy weight Conditioning. 4 Rounds for time 21 KBS 12 pull-ups 50 double-unders (2:1 singles or 50 attempts) Men 53 RX/70 RTG, Women 35 RX /53 RTG
Wednesday, 08-17-2016 Read More »
Group warm up. Pizza Delivery Conditioning. Teams of two. For Time* 2K Row (partner holds 2 KB 53/35) 200 Double Unders 1.5K Row (partner holds 2 KB 53/35) 150 Wall Balls 1K Row (partner holds 2 KB 53/35) 100 Sit Ups Rower must stop rowing anytime KBs are put down * Time cap 35mins
Tuesday, 08-09-2016 Read More »
Group warm up Conditioning. Teams of two. You go I go. 5 rounds 30 Wall Balls 30 Calorie Row 30 Double Unders 30 KBS 30 Pull Ups Cash Out. 3 sets 60 second weighted plank hold
Tuesday, 08-02-2016 Read More »
Group warm up Conditioning. Teams of two. You go I go. 5 rounds 30 Wall Balls 30 Calorie Row 30 Double Unders 30 KBS 30 Pull Ups Cash Out. 3 sets 60 second weighted plank hold
Tuesday, 08-02-2016 Read More »
Group Warm-up Buy in: 20 Thrusters (95/65) 30 Ring Rows 50 Kettlebell Swings (53/35) 100 Double Unders 800M Run Buy Out: 20 Thrusters (95/65) Mobility Partner leg barbell smash
Thursday, 07-14-2016 Read More »
Warmup: all movements Conditioning: 3 person teams – split reps, u-go-I-go For Time – 40′ cap 900m row 9 rope climbs 90 T2B 90 KBS (53/35) 20 meters – x2 relay style barbell overhead walking lunge (95/65) 900m row 90 burpees 90 goblet squats 9 thrusters @ 135/95 9 thrusters @ 155/105 9 thrusters @
Thursday, 05-26-2016 Read More »