Friday, 08-11-2017
Strength: snatches Warmup MU’s and thrusters Conditioning: For time: 7 full snatches (135/95) 7 muscle ups 7 thrusters (135/95) Substitute: 7 pullups + 7 ring dips for MU’s.
Tuesday, 08-08-2017
Strength: 5 x 2 heavy front squats CF Games – “Bar Fight” 12 clean and jerks (135/95) Then, 2 rounds of: 15 toes-to-bars 12 pull-ups Then, 12 clean and jerks (135/95) Rx+: C2B pull-ups + 155 C&J Cash out: 100 Russian twists with slammer ball
Wednesday, 08-02-2017
Warm Up. EMOM 10 5 Push-ups 10 Single-Leg Kettlebell Deadlift (5 each leg) 53/35 10 Double Unders Cash In. 3 Quality Rounds with 1:30 Rest Between 8 Deadlifts 65% of 1 Rep Max 15 Kettlebell Swings 53/35 Conditioning. For Time* 400M Run 20 Toe 2 Bar 20 Power Cleans 135/95 100 Double Unders 20 Toe […]
Wednesday, 07-26-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85×2 (90×1)2 Conditioning. For Time 9, 15, 21, 15, 9 V Ups Dumbbell Thruster (30+/15+) Cauldrons (45/25) 1 Rope Climb After Each RoundCash Out: Strict Press Negatives (explode up, 5 seconds down) 3×5 @ 6
Saturday, 07-22-2017
For Time, Teams of 4, Split Reps 80 Ball Slams Flip Tire to 200m Mark (Run back to the gym) 60 OHS 95/65 Flip Tire to 400m Mark (Run back to the gym) 80 Toes 2 Bar Flip Tire to 200m Mark (Run back to the gym) 60 Man Makers 30+/20+ Flip Tire back to […]
Friday, 07-21-2017
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 (85×2)2 Conditioning. 3 Rounds 12 Burpees 9 Snatch 95/65 6 Strict HSPU Cash out: Clean Pulls 4×3
Wednesday, 07-19-2017
Strength: OHS 7×2 Conditioning. 5 Rounds for time 400m Run 9 DB Clean and Jerks 35+/20+ 12 Pistols
Tuesday, 07-18-2017
Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Balls 20/14 50 Burpees 50 Double Unders
Friday, 07-14-2017
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar is dropped or deadlifts are broken up *20 Minute cap
Wednesday, 07-12-2017
Strength: Deadlifts 1×5 @ 65% 1×3 @ 75% 2×2 @ 85% AMRAP @ 50% Conditioning. 5 rounds for quality* 10 Medball or plate pushups (Alternating sides) Suicides at the alley with 4 cones Right into AMRAP of Dips *Rest 2 minutes each round *The goal is 10+ dips each round. Use band and scale as […]
