Friday, 07-28-2017
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 85×2 (90×1) Conditioning: EMOM 10′ 5 Deadlift L1 — 1x Bodyweight L2 — 1.25x Bodyweight L3 — 1.5x Bodyweight 5 Box Movement L1 — Step Up — Box @ Parallel L2 — Jump — 24” / 20” L3 — Jump Over — 24” / 20” Cash Out: 500M […]
Tuesday, 06-13-2017
Barbell Warmup 12’ EMOM 1 Clean & Jerk, add 5-10 lbs each minute Conditioning: 3 rounds for time 10 KB swings (72/53) 15 goblet squats 200m run Cool down: 400m walk w/object
Friday, 06-09-2017
Strength. Deadlift Conditioning. E2MOM 20 Work up to a Heavy Bear Complex Power Clean Front Squat Push Press Back Squat Push Press
Wednesday, 05-17-2017
Strength. Bench/Strict Press Conditioning. EMOM. Two Rounds Kettlebell Swings 53/20 Ball Slams 20/15 Kettlebell Cleans Slam Ball Russian Twist Kettlebell Snatches Slam Ball Sit Ups Kettlebell Jerks Slam Ball Rotational Toss
Wednesday, 03-29-2017
Strength: Strict press/bench press 20’ on-the-minute (OTM) workout OTM x 8′ 1 – 10 ball slams 2 – 20’ max effort row OTM x 6′ 1 – 12 burpees 2 – 10 thrusters (95/65) OTM x 6′ 1 – 25 double unders 2 – 12 OHS (95/65)
Thursday, 03-09-2017
Skill. Muscle Ups Red Pill. Clean Complex (EMOM 10) Power Clean Hang Clean (Squat) Front Squat Blue Pill. 5 Rounds for Time 3 Muscle Up 6 Deadlifts (225# / 155#) 9 Lateral Burpee Over Bar 12 2 Count Twisting Mountain Climbers (focus on squeezing the knee toward opposite elbow rather than speed)
Wednesday, 02-22-2017
EMOM 10 Odd – 10 Push-Ups (Plyo Advanced) Even – 1 Clean + 1 Front Squat + 1 Jerk Conditioning. 4 Rounds for time (RTG 6 Rounds) 5 Handstand Push Ups 10 Pull-ups 60M Sled Push (Back Alley Down and Back) 45s/25s Cash Out Shoulder mobility. Bands
Thursday, 02-02-2017
Skill. Unbroken Double Unders Pick a number (hopefully higher than last week) and see how many sets you can complete. Conditioning. Red Pill. EMOM 15. Increasing weight Clean Deadlift Power Clean Clean Deadlift Power Clean Jerk Blue Pill. “Mini Murph” 5 Rounds 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats
Thursday, 01-26-2017
Skill Review: Double Unders Skill EMOM x10 Odd: Double Unders Even: 2 Rope Climbs L1 10 Unbroken Double Unders L2 20 Unbroken Double Unders L3 30 Unbroken Double Unders Conditioning Red Pill AMRAP 12 3 HSPU 6 Hang Snatch 95/65 9 Burpees over Bar Blue Pill 3 Rounds for Time 800m Run 30 KB Swings […]
Friday, 01-13-2017
Strength EMOM 10 Odd – 3 Push Press 80% 1 Rep Max Even – 5 Front Squat (same weight as Push Press) Barbell Warm-up 3×10 Good Mornings 3×5 Romanian Deadlifts Alternate sets Conditioning “Elizabeth” 21-15-9 Clean (135/95) Ring Dips
