Wednesday, 01-31-2018
Strength Wendler Week 4 — Presses 50×5 60×5 70×3 75×5 85×3 95×1+ Conditioning For Time 100 Double Under 15 Power Snatch L1 — 95 / 65 L2 — 135 / 95 L3 — 155 / 105 15 Bar Muscle Ups L1 — Jumping Chest to Bar L2 — Chest to Bar L3 — Bar Muscle […]
Tuesday, 01-30-2018
Group Warm Up Conditioning Teams of 2 Team Complex 10 Minutes to find a max complex 5 Clean Deadlifts 4 Power Clean 3 Front Squat 2 Squat Clean 1 Hang Squat Clean 5 Minute Rest Team Chipper 120 — Sit Ups 20 Cal Row 100 — Russian Kettlebell Swings 70 / 53 20 Cal Row […]
Monday, 01-29-2018
Strength Wendler Week 4 — Squats 50×5 60×5 70×3 75×5 85×3 95×1+ Conditioning Fran for Time — 21, 15, 9 Thrusters Pull Ups Cash Out Lower Body Mobility
Tuesday, 01-16-2018
Group Warm-up Team EMOM 10 Partner 1 Even Minute 5 Push-ups & 5 Sit-ups Partner 2 Even Minute 5 Push Press & 5 Push Jerks (Work from Empty bar to 90%-95% of working weight) Switch on Odd Minutes Team Chipper – You Go I Go, Split Reps 60 Abmat Sit-ups 50 Burpees 40 Box jumps […]
Friday, 01-12-2018
Barbell Warm-up Strength: Clean and Jerk 3-3-2-2-1-1 Conditioning. 3 Rounds For time 1 Deadlift 2 Rope Climbs 3 Squat Cleans 4 HSPU L1 225/135, 135/95 L2 275/185, 155/105 L3 315/225, 185/120 Cash Out. 3×10 DB Bench Press Bent Over Rows
Thursday, 01-11-2018
Group Warm-up Conditioning. Firebase P.T. Test Max Effort Pull-ups or Ring Rows (1 Attempt) 2 Min. Max Effort Air Squats Push-ups Sit-ups 2 Min. Rest between movements 1.5 Mile Run For Time
Wednesday, 01-10-2018
Strength. OHS 3-3-2-2-1-1 Conditioning. AMRAP 7 24 Double Unders 12 DB Snatch 35+/25+ 6 Box Jumps 24/20 Cash Out 3 Rounds 100m Farmers Carry
Tuesday, 01-09-2018
Group Warm-up Conditioning. Teams of 2 5 Rounds for time 80 Hammer Strikes 60 KB Swings 53/35 40 Burpees 20 Thrusters 115/80
Friday, 01-05-2018
Warm Up — Good Mornings Bent Over Rows Strength — 1 RM Deadlift Conditioning — EMOM — 5 Rounds 3 Muscle Clean 3 Hang Squat Clean 3 Front Squat 3 Push Press Rest 3 E 90s — 3 Rounds — Increased weight 3 Muscle Clean 3 Hang Squat Clean 3 Front Squat 3 Push Press […]
Thursday, 1-4-2018
Warm Up — Work through some of the movements Conditioning — AMRAP 15 5 Med Ball Clean 10 Push Up 15 Wall Ball 20 Double Under REST 5 AMRAP 15 Increase reps by 2 each round Air Squat Jumping Lunge HSPU RTG — Weight Vest
