Thursday, 09-14-2017
Skill: Agility Drills Conditioning. For Time 1 Mile Run 5 Rounds 20 Kettlebell Swings 53/20 20 Back Extensions 1 Mile Run RTG= Vest
Friday, 09-08-2017
Group Warm-up Muscle-up Progressions EMOM 10 Even – 3-5 Muscle-ups or progression, Jumping, off Box (see Demo video), from the ground Odd – Lunge 20 or 10 Pistols (Weighted) Conditioning. 5 Rounds for Time 400M Run 10 Hang Clusters L1 65/95 L2 95/65 L3 115/105 20 Min Cap Cash-out Foam Roll
Thursday, 08-31-2017
Group Warm-up EMOM 10 Even – 20 Double Unders Odd – 10 Toe 2 Bar Conditioning “Griff” For Time 800m Run 400m Backwards Run 800m Run 400m Backwards Run Cash Out Barbell Leg Smash
Wednesday, 08-30-2017
Strength: Strict Press 60×5 75×3 85×2 (90×1)2 Conditioning 5 Rounds for Time 5 Bench Press 5 Power Cleans (2 Bars) L1 135/95 L2 155/105 L3 185/135 Cash Out 100 ABs
Tuesday, 08-29-2017
Tuesday “Ladies Night” Group Warm-up “Grace” 30 Clean and Jerks 135/95 7 Min. Cap Rest 3 Min. “Helen” 3 Rounds For Time 400m Row 21 KB Swing 53/35 12 Pull-ups 15 Min. Cap Rest 3 Min. “Isabel” 30 Snatches 135/95
Friday, 08-25-2017
Overhead Squat Review PVC Strength. Overhead Squat 3-3-3-3-3-3 Build up in weight Conditioning. 21-15-9 Power Snatch 115/105 Parallette Pass Through Ball Slams Cash-out 400M Farmer KB or DB Farmer Carry
Thursday, 08-24-2017
Group Warm-up 100M Run, high knees, butt kicks, spidey lunge with twist, air squat, jumpies Skills. EMOM 12 Minute 1 – 10 Push-ups Minute 2 – 10 Ring Rows Minute 3 – 10 Pistols Minute 4 – 5 Handstand Push-ups Jackie warm up 250m Row + 15 Thrusters + 10 Pull-ups Conditioning. Jackie Row 1000m […]
Wednesday, 08-23-2017
Group Warm-up – 2 Rounds 200M Jog+10 PVC Over/Back+10 Around the Worlds+Gandalf+10 Push-ups Strength. Bench Press 5X50%, 5×60%, 3×70%, 3X80%, 1X90%, 1X90% Conditioning. 5 rounds for time: 400m Run 6,5,4,3,2 Clean & Jerks, L1 95/65 L2 115/75 L3 135/95 Add 10 lbs every round Cash-Out 50 Weighted Hollow Rocks
Thursday, 08-17-2017
Skill: Rope Climbs Conditioning. 3 Rounds For Time 500m Row 40 Hammer Strikes 30 SIt-ups 20 Push Press 10 Pull-ups
Tuesday, 08-15-2017
Group Warm-up Conditioning. For Time* Teams of 2, Split Reps 60 Burpees 400m Sled Push (2×45’s/1×45″s) 60 Box Jumps 24/20 200M Sled push 60 G2OH 95/65 100M Sled Push 60 Toes 2 Bar 200m Sled Push 60 Wall Balls 20/14 400m Sled Push *45 Min Cap
