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
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
Wednesday, 1-3-2018
Warm Up — Shoulder Mobility and Warm Up Strength — 1 RM Push / Bench Press Conditioning — 3 Rounds for Time 250m Row 21 Dumbbell Thruster @ 30+ / 20+ 15 C2B Pull Ups 9 Burpee Box Jump Over
Thursday, 12-21-2017
Group Warm-up Brent’s Choice Tactical Training WOD 1000M Run 1000M Row 3 Rounds 10 Ball Slams 20/15 20 Hammer Strikes 10 Step-ups 1000M Row 1000M Run Runs and step-ups with Hammer, RTG Vest entire workout or sandbag on step-ups and runs
Friday, 12-15-2018
Strength: deadlift 5 x 3, 80% + 5lbs Conditioning – 4 rounds for time: 3 thrusters (165/105) 30 double unders 5 wall balls (20/15) Roll-out and lacrosse ball with time remaining in class.
