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, 01-05-2018
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 […]
Wednesday, 12-20-2017
Strength. Bench or Strict Press 5×2 90% Conditioning. EMOM 16 Minute 1 – 10 Double Unders (Unbroken) Minute 2 – 8 Kettlebell Swings 53/35 Minute 3 – 5 Handstand Push-ups Minute 4 – 3 Hang Squat Snatches (Increase Weight each Round) Cash Out 5×3 Strict Pull-ups
Wednesday, 12-06-2017
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, 11-29-2017
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 […]
Tuesday, 10-31-2017
Group Warm Up Conditioning 33 minute EMOM: 8 shoulder to over head 135/95 8 weighted box step overs DBs 50/30 18/14 calorie row L1: 95/65, 30/10, 12/10 L2: 115/80, 40/20, 15/12 L3: 135/95, 50/30, 18/14 Cash Out: Ab superset 3 Rounds 1 Min Weighted Planks 1 Min Wall Sits
Wednesday, 10-18-2017
Snatch Warm-up EMOM 10 Odd Minutes 10 Hollow Rocks Even Minutes 1 Power Snatch, 1 Hang Power Snatch, 1 overhead Squat Start 65%-70% Increase Weight every round Conditioning. 5 Rounds for Time 6 Handstand Push-ups 6 Deadlifts 70% of 1 Rep Max Run Murphy loop
Friday, 09-08-2017
Group Warm-up Muscle-up Progressions EMOM 10 Even – 3-5 Muscle-ups or progression, Jumping, off Box (see Demo video), from the ground Odd – Lunge 20 or 10 Pistols (Weighted) Conditioning. 5 Rounds for Time 400M Run 10 Hang Clusters L1 65/95 L2 95/65 L3 115/105 20 Min Cap Cash-out Foam Roll
Friday, 08-18-2017
Strength: Max Snatch Conditioning. AMRAP 7 Thrusters 95/65 EMOM 5 Bar over Burpees. Burpees Start at 0:00
Wednesday, 08-02-2017
Warm Up. EMOM 10 5 Push-ups 10 Single-Leg Kettlebell Deadlift (5 each leg) 53/35 10 Double Unders Cash In. 3 Quality Rounds with 1:30 Rest Between 8 Deadlifts 65% of 1 Rep Max 15 Kettlebell Swings 53/35 Conditioning. For Time* 400M Run 20 Toe 2 Bar 20 Power Cleans 135/95 100 Double Unders 20 Toe […]
