Wednesday, 12-07-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 5×75, 3×85, 1+x95 Conditioning. 4 RFT 15 Weighted Sit-ups 25/15 12 Sumo High Pull Deadlift 95/65 9 S2OH 95/65 Cash out Benchmark: 400M run
Friday, 12-02-2016
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Conditioning. Chipper: 10 squat cleans (155/125) 20 push jerks (135/95) 30 hollow rocks 40 push ups 50 air squats 600M Run
Thursday, 12-01-2016
Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run 800M 50 Dumbbell Snatches 45+/30+ Row 1000M Run800M 30 Minute Cap
Tuesday, 11-29-2016
Group Warm-up Conditioning. Teams of 2 (you go I go) 12 Days of Thankfulness 100m Run 2 Pull-up 3 Thrusters (75/55) 4 Box Jumps (24/20) 5 Burpees 6 Ring Rows 7 Kettlebell Swings (32/24) 8 Snatches (75/55) 9 Toes To Bars 10 Front Racked Alt. Lunges (75/55) 11 Ring Dips 12 Handstand Push-ups Perform this […]
Wednesday, 11-23-2016
Group Warm-up. Strict Press Strength. Wendler Bench or Strict Press 5×5 Conditioning. 5 Rounds for Time: 30 double-Unders 5 pull-ups (2 to 1 Ring Rows) 10 push-ups 15 air squats 5 Minute Rest, Then Establish 1 Rep Max Bear Complex 1 Power Clean 1 Front Squat 1 Shoulder to Overhead 1 Back Squat 1 Shoulder to Overhead
Friday, 11-18-2016
Strength. Wendler Deadlift (Deload Week) Conditioning 12-10-8-6-4-2 Cal Row Toe 2 Bar Overhead Squat (95/65)
Wednesday, 11-16-2016
Strength. Wendler Presses (Deload Week) Conditioning. 3 Rounds for time: 21 Power Snatches (95/65) 12 pull-ups 400M Run Mobility. Static stretch
Tuesday, 11-15-2016
Group Warm up Conditioning. Teams of 2 For Time; Partner A works while Partner B holds, switch and repeat: Work: 600M Row Hold: Wall Sit Work: 60 Alternating Split Lunge Jumps Hold: Plank Work: 60 Kettlebell Swings (53/35) Hold: Handstand Work: 60 Goblet Squats (53/35) Hold: Barbell Hold Front Rack (95/65) Work: 60 Clean and Jerks […]
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, 11-09-2016
Strength. Wendler Week 3 Strict/Bench press Conditioning 27-21-15 Cal. Row Thrusters 95/65
