Wednesday, 04-26-2017
Strength. Max Strict or Bench Press Conditioning. 3 Rounds For Time 10 Deadlifts 185/135 10 Box Jumps 24/20 10 Hang Power Clean 135/95 10 HSPU
Tuesday, 04-25-2017
Group Warm-up Conditioning Teams of 2 . 2 Rounds For Time 80 Wall Balls 20/14 400m Run 60 T2B 400m 40 Front Rack Lunges 95/65 400m Run 20 Parallette Pass through
Thursday, 04-20-2017
Skill. Muscle-up Progression Conditioning. For Time 1,000m Run 50 Wall Balls 24/20 40 Box Jumps 20/14 30 P Cleans 135/95 20 DB Snatch 45+/25+ 10 Push Press 135/95 1,000m Run
Wednesday, 04-05-2017
Strength. Press or bench press Conditioning. 4 rounds for time* 10 Power Snatch (115/80) (135/95) 15 Push-ups 400M Run *30 Minute Cap
Friday, 03-31-2017
Strength: 1RM barbell complex 1 full clean + 1 front squat + 1 jerk Conditioning. “GO Time” 7 full clean & jerks @ 85% of your max (no touch and go) 30 box jumps (24/20) 400m run Cash Out: * 50 weighted sit-ups * 50 KB upright rows
Thursday, 03-30-2017
Skill: Bar muscle-up practice and skill work Conditioning. For Time 50 hammer strikes 50m bear crawl 1K run 20 bar muscle-ups (see levels) 1K run 50m bear crawl 50 hammer strikes L1: 40 pull-ups + 40 dips L2: 40 C2B pull-ups + 40 ring rips L3: 20 bar MU
Friday, 03-24-2017
Strength. Deadlift 5×3 80%, 80%, 85%, 85%, 90% Conditioning. For Time 21-15-9 Squat Cleans 135/95 21 Pull-ups
Thursday, 03-23-2017
Skill. Bar Muscle-ups Conditioning. 4 Rounds for time 500M Row 18 Wall Balls 15 Burpees 2 Rope Climbs
Tuesday, 03-21-2017
Shoulder Mobility Bands Group Warm-up (Power Clean) Conditioning. For Time* 800M Run 30 Power Cleans 30 Push ups 30 Box Jumps (24/20) 600M Run 15 Power Cleans 15 Push ups 15 Box Jumps 400M Run 10 Power Cleans 10 Push ups 10 Box Jumps L1 – 95/65, 115/85, 135/95 L2 – 115/85, 135/95, 155/115 L3 […]
Thursday, 03-16-2017
Skill: Muscle-up Progression Conditioning 4 Rounds 400m Run 21 Wall Balls 20/14 15 KB Swings 53/35 9 S2OH 95/65
