Friday, 01-06-2017
Strength. Deadlifts 5×5 work up 85% Barbell Warm up Conditioning. Death by snatch with a twist Ascending ladder *(15 minute Cap) 5 Wall Balls + 1 power snatch 75/55 5 Wall Balls + 2 power snatch 75/55 5 Wall Balls + 3 power snatch 75/55 * Continue ladder until you do not complete power snatch […]
Tuesday, 12-06-2016
Strength Complex. 10 EMOM 2 Dead lift 2 Hang Squat Cleans 1 Power Clean 65% – 70% 1 RPM Conditioning Team Cindy Sprint (Teams of 2) 30 Minute AMRAP 5 Pullup 10 Pushup 15 Air Squat 100m Sprint Partner completes full round before next goes Solo = 45 Second Rest after each round
Friday, 11-25-2016
Group Warm Up Conditioning 4 Rounds for Time 5 Minute Cap 9 Shoulder to overhead 75/55 9 T2B 9 Box Jumps 24/20 1 Minute Rest 3 Rounds for Time 5 Minute Cap 9 Shoulder to Overhead 95/65 9 T2B 9 Box Jumps 24/20 5 Minute Rest AMRAP 10 Minutes: 15-ft. rope climb, 1 ascents […]
Tuesday, 11-22-2016
EMOM 8 Minute 1, 10 Hollow Rocks Minute 2, 5 Ring Dips Minute 3, 10 Ring Rows Minute 4, 10 Ab Mat Sit-ups AMRAP 30 Teams of 2 1000M Row 20 Thrusters 95/65 200M Farmer Carry 50+/35+
Thursday, 11-10-2016
Skill EMOM x 12 Odd 3 Strict Pull-ups + 3 Dips Even 10 Pistols Conditioning “Rabbit’s Delight” Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on […]
Wednesday, 11-02-2016
Strength. Wendler week 2 Bench/Press Conditioning. AMRAP Death By “Clean Bars” 1, 2, 3…. Clean and Jerks 135/95 1,2, 3…..Toes-to-bar 15 Minute Cap
Thursday, 10-13-2016
Skill. EMOM x 12 Odd 10 KB Cleans Even 2 Rope Climb Conditioning. AMRAP 20 5 Tire Flips 10 Burpees 400M Run
Thursday, 10-06-2016 Open 6am-10am
Buy in. EMOM 10 10 Ring Row (Even) 10 Pistols (Odd) Barbell Warm-up Conditioning. “Randy” 75 Power Snatches (75/55) Cash Out 200M Run, Rest 1 minute 400M Run, Rest 2 minute For Time: 800M run
Thursday, 09-15-2016
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
Wednesday, 08-31-2016
Barbell Warm-Up Strength. 12 EMOM Clean & Jerk Complex (Work up to heavy weight) 1 Power Clean 1 Hang Squat Clean 1 Power Jerk Conditioning. For Time 50-40-30-20-10 Double Unders 50-40-30-20-10 Wall Balls 20/14
