Thursday, 11-30-2017
Rope Climb Skill Review Tactical Fitness Training “White” Five rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters 40 Minute Cap
Thursday, 11-16-2017
Group warm-up 2 Rounds Butt Kicks, 5 Push-ups High Knees 5 Air Squats Zombie Kicks 5 Pull-ups 6 Scorpions 5 Jumpies Conditioning AMRAP 25 400m Run 15 Pull-ups 25 Air Squats 15 Push-ups RTG Vest Core Cash Out Brent’s Mystery
Thursday, 10-19-2017
Skill. Turkish Get-up Instruction Conditioning. 2 Rounds for Time 1000M Run 5 Turkish Get-ups 10 Tire Flips 15 Goblet Squats 25 Burpees 30 Hammer Strikes RTG Vest or sandbag on runs
Thursday, 10-12-2017
Skill: D-Ball Pick up and Over the Shouder D-Ball Gauntlet Conditioning. “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges 400m Run
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 […]
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
Thursday, 07-27-2017
Skill: Double Unders Conditioning — Tabata Bodyweight Air Squat Burpee Alternating Jumping Lunge Mountain Climber Air Squat Burpee Alternating Jumping Lunge Mountain Climber 1 Minute Rest Barbell — 75# / 55# Alternating Lunge — Front Rack Strict Press Romanian Deadlift Power Clean Alternating Lunge — Front Rack Strict Press Romanian Deadlift Power Clean […]
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 @ […]
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
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
