Friday, 06-16-2017
Strength. Deadlift Warmup. Thrusters & muscle-ups muscle-up scaling is 2:1 C2B or pull-ups + ring dips Conditioning. For time 15 thrusters (165/110) 10 muscle ups 5 rope climbs Cash out 100 sit ups 100 Russian twists w/weight
Thursday, 06-15-2017
Skill – HSPU progressions Conditioning. For Time 1000m run 50 pushups 40 air squats 30 pullups 20 jumpies 10 HSPU 50 pushups 40 air squats 30 pullups 20 jumpies 10 HSPU 1000m run 35’ time cap
Wednesday, 06-14-2017
Strength Push Press/Bench Press Warmup: Long warmup to 90% of full clean. Also warmup tire flips. Conditioning: 3 rounds for time 1 squat clean (90% of 1RM) 200m KB farmer’s carry 10 tire flips
Tuesday, 06-13-2017
Barbell Warmup 12’ EMOM 1 Clean & Jerk, add 5-10 lbs each minute Conditioning: 3 rounds for time 10 KB swings (72/53) 15 goblet squats 200m run Cool down: 400m walk w/object
Saturday, 06-10-2017
Saturday Crush. Teams of 3. Barbell hold 400m Prowler Push (2×45/1×45) 60 Dumb Bell Snatches (40+/30+) 60 Wall Balls 400m Prowler Push 60 K2E 60 Burpee Box Jumps 400m Prowler Push 1500m Row 60 Power Cleans (135/95)
Thursday, 06-08-2017
Group Warm Up Skills. Pistols Conditioning — Chipper w/ Hammer — 40 min cap Meter Run Hammer Strikes Step Ups 24/20 Sit Ups Air Squat Single Arm Man Maker Overhead Lunges Meter Run (same as first run) L1 600m/60 reps L2 800m/80 reps L3 1000m/100 reps
Wednesday, 06-07-2017
Strength. Push or Bench Press Conditioning — Sprint 50 Double Unders (2 : 1 Singles) 10 Deadlifts L1: 155# / 105# L2: 185# / 125# L3: 225# / 155# 40 Double Unders 8 Deadlifts 30 Double Unders 6 Deadlifts 20 Double Unders 4 Deadlifts 10 Double Unders 2 Deadlifts
Thursday, 06-01-2017
Skill: Pistol Conditioning: Teams of 2, for time 1 Round 50 Deadlifts 205/145 150 Double Unders 2 Rounds 20 Wall Balls 30 V-ups 3 Rounds 20 Burpees 200m Run
Wednesday, 05-31-2017
Strength. Strict or Bench Press Conditioning. 5 Rounds for Time 5 Snatches 10 Front Rack Lunges 20 Bar Jump Overs L1 95/65 L2 115/75 L3 135/95
Friday, 05-26-2017
Strength. Week 2 Deadlift Barbell Warm-up Conditioning. For Time* Chipper: 800M Run 5 Power Cleans RX 205/125, RTG 225/135 30 Wall Balls 400M run 10 S2O RX 155/105, RTG 185/110 25 Hollow Rocks 200M run 15 Thrusters RX 135/95, RTG 155/105 20 Burpees *30 Minute Cap
