Wednesday, 01-31-2018
Strength Wendler Week 4 — Presses 50×5 60×5 70×3 75×5 85×3 95×1+ Conditioning For Time 100 Double Under 15 Power Snatch L1 — 95 / 65 L2 — 135 / 95 L3 — 155 / 105 15 Bar Muscle Ups L1 — Jumping Chest to Bar L2 — Chest to Bar L3 — Bar Muscle […]
Monday, 01-29-2018
Strength Wendler Week 4 — Squats 50×5 60×5 70×3 75×5 85×3 95×1+ Conditioning Fran for Time — 21, 15, 9 Thrusters Pull Ups Cash Out Lower Body Mobility
Friday, 01-12-2018
Barbell Warm-up Strength: Clean and Jerk 3-3-2-2-1-1 Conditioning. 3 Rounds For time 1 Deadlift 2 Rope Climbs 3 Squat Cleans 4 HSPU L1 225/135, 135/95 L2 275/185, 155/105 L3 315/225, 185/120 Cash Out. 3×10 DB Bench Press Bent Over Rows
Wednesday, 01-10-2018
Strength. OHS 3-3-2-2-1-1 Conditioning. AMRAP 7 24 Double Unders 12 DB Snatch 35+/25+ 6 Box Jumps 24/20 Cash Out 3 Rounds 100m Farmers Carry
Friday, 01-05-2018
Warm Up — Good Mornings Bent Over Rows Strength — 1 RM Deadlift Conditioning — EMOM — 5 Rounds 3 Muscle Clean 3 Hang Squat Clean 3 Front Squat 3 Push Press Rest 3 E 90s — 3 Rounds — Increased weight 3 Muscle Clean 3 Hang Squat Clean 3 Front Squat 3 Push Press […]
Wednesday, 1-3-2018
Warm Up — Shoulder Mobility and Warm Up Strength — 1 RM Push / Bench Press Conditioning — 3 Rounds for Time 250m Row 21 Dumbbell Thruster @ 30+ / 20+ 15 C2B Pull Ups 9 Burpee Box Jump Over
Wednesday, 12-20-2017
Strength. Bench or Strict Press 5×2 90% Conditioning. EMOM 16 Minute 1 – 10 Double Unders (Unbroken) Minute 2 – 8 Kettlebell Swings 53/35 Minute 3 – 5 Handstand Push-ups Minute 4 – 3 Hang Squat Snatches (Increase Weight each Round) Cash Out 5×3 Strict Pull-ups
Friday, 12-15-2018
Strength: deadlift 5 x 3, 80% + 5lbs Conditioning – 4 rounds for time: 3 thrusters (165/105) 30 double unders 5 wall balls (20/15) Roll-out and lacrosse ball with time remaining in class.
Wednesday, 12-13-2017
Strength: Bench or push press 5 x 3, 80% + 5lbs warmup overhead squats Conditioning. For time: L1 75 overhead squats (95/65) L2 100 overhead squats (95/65) 50 burpees Scale weight as needed Cash out: 50 weighted sit ups 50 DB rows
Friday, 12-08-2017
Strength — Deadlift 5×3 @ 80% Conditioning — Barbell Complex 15 minutes to establish heavy unbroken complex Clean Grip Deadlift Squat Clean Hang Squat Clean Front Squat X2 Split Jerk Cash Out — 3 Rounds 200m Overhead KB Carry (light)
