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, 09-29-2016
Skill Work. Pull-up Prgression Strict, Kipping, and Butterfly Conditioning 200m Run 21 KB Swing 53/35 21 Ball Slams 25+/15+ 400m Run 15 KB Swing 15 Ball Slams 800m Run 9 KB Swing 9 Ball Slams 100m Run Cash Out. 3 rounds 20 Russian Twists :30 sec Wall Sit 20 Mountain Climbers
Wednesday, 09-28-2016
Strength. Strict Press 3-3-3-3-3 Conditioning. Lurong Challenge 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (Hang Cluster) Bar Facing Burpees
Friday, 09-16-2016
Strength: OHS 6×2 Work up to 2RM Conditioning: “Donny” 21-15-9-9-15-21 Deadlifts 225/155 Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his […]
Wednesday, 09-14-2016
Strength: Power Snatch 3-3-3-3-3-3 Increasing in Weight Conditioning: 5 Rounds for Time 6 Power Cleans 135/95 9 Front Squats 135/95 12 S2OH 135/95
Monday, 09-12-2016
Strength Week 5 Back Squat 10×3 85% Conditioning Lurong Challenge – Baseline Test Men 2 Rounds for Time: Opens 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall Sit Ups 20 Deficit Push Ups 10 Strict Pull Ups Masters 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall Sit Ups 20 […]
Saturday, 09-03-2016
Teams of 3 4000m row 4 rounds 40 Kettlebell swings 53/35 40 pull-ups 3000m row 3 rounds 30 power cleans 115/85 30 toe 2 bars 2000 row 2 rounds 20 thrusters 115/85 20 burpees Partners not rowing hold plank position.
Friday, 09-02-2016
Strength. Work up to 3 Rep Max 6×3 Overhead Squats Conditioning. “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle ups (Mod Jumping Muscle-ups or Pull-up Ring Dip Combo) 10 Hang Power Cleans (135/95)
Thursday, 09-01-2016
Rope Climb Skill Work Conditioning.For Time: 21-15-9 Push Press 115/85 Deadlift 115/85 3 rope climbs after every round
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
