Tuesday, 07-11-2017
Group Warm-up Conditioning. For Time 3,000 meter row 30-Clusters 60-Pull ups (Strict) 60-Power snatches 60- Burpees to target (Pull up bar) 3,000 meter row L1 95/65, 40 Pull-ups (Strict) L2 115/80, 50 Pull-ups (Strict) L3 135/95 -Each member rows 500 meters at a time -All other reps partners alternate, you go I go style
Monday, 07-10-2017
Strength: Cleans 60×2 65×2 70×2 75×2 (80×2)3 Conditioning 21-15-9 Front squats (135/95) Weighted step ups (single count) (10 minute cap) Cash Out 3 rounds for quality 50 meters Sled sprints (3-45’s lbs/1-45lbs and 1-25lbs) 10-Russian Kb swings (heavy as possible)
Friday, 07-07-2017
Strength — Good Mornings and Sit Ups superset 5 Sets 15 Good Morning (Barbell) 30 Sit Ups Conditioning — DT — 3 Rounds 12 Deadlift L1 — 115# / 80# L2 — 135# / 95# L3 — 155# / 105# 9 Power Clean 6 S2OH Cash Out — Front to Back Alternating Strict […]
Thursday, 07-06-2017
Warmup — 3 Rounds 200m Row 10 PVC Pass Through 10 PVC Around the World 10 PVC Overhead Squats 10 Second Handstand Hold Skill — Handstand Progression 1’ Away from wall Box Partner Kick Up From Ground Unassisted Conditioning — Row For Time — 30 Min Cap 3000m E2MOM — 2 Snatch Complex @ […]
Friday, 06-30-2017
Strength. Sumo Deadlift 7×3 work up in weight Clean and Jerk bar Warm up Conditioning. Need for Speed 1 practice round 10-5-5, then for time* 40/30 Cal Row 20/15 Clean & Jerk 135/95 10 Handstand Push-up *10 min cap Cash out Barbell partner leg roll out
Thursday, 06-29-2017
Skill. Handstand Progression Conditioning. For Time* 10 Hang Power Snatch 20 weighted sit-ups 400m run 10 Power Snatch 20 weighted sit-ups 400M Run 10 Full Snatch 20 weighted sit-ups 400M Run L1 95/65 L2 115/80 L3 135/95 *20 minute cap
Wednesday, 06-27-2017
Group Warm-up lunges and shoulder focus Turkish Getup work Conditioning. “Turkian” 6 Rounds for Time* 2 Turkish Getup (1 each side) 200M Run 20 Russian Kettlebell Swings *15 min cap Cashout 4×5 Bent over barbell rows 4×5 Ring Dips
Saturday, 06-24-2017
Teams of 4. For Time 50 Sit-ups Arms interlocked 3 rounds each, Relay Style 1 Rope Climb 15 KB Swing Team wheelbarrows in backyard 3 Rounds each, Relay Style 15 Goblet Squats 1 Tire Flips Team Ball Chase 600m Relay Style
Thursday, 06-22-2017
Group Warm-up Skill: Handstands Conditioning. Red Pill / Blue Pill Choose one. 35 Min Cap Red Pill 3 Rounds 1,000m row 100 Double Unders 1,000m Run Blue Pill 10-9-8-7-6-5-4-3-2-1 Power Cleans Front Squat S2OH L1 95/65 L2 115/75 L3 135/95
Tuesday, 06-20-2017
Group Warm-up Conditioning.”Alpha, Bravo, Charlie, Delta”. For Time Alpha 4 Rounds 20 Wall Balls 20/14 10 Man Makers 35/20 -1 Minute Rest- Bravo 4 Rounds 250m Row 10 Jumping Lunges -1 Minute Rest- Charlie 4 Rounds 200m Run 10 Alt. DB Snatch 45+/30+ -1 Minute Rest- Delta 4 rounds 10 T2B 10 Burpees
