Wednesday, 02-10-2016
Strength Wendler Week 4 Bench or Strict Press w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X5 Weighted Lunges Skill/Technique Horsepower Complex E2MOM 20 Complete three unbroken rounds (15 reps total) 1 Snatch-Grip Deadlift 1 Hang Snatch 1 Overhead Squat 1 Back Squat 1 Behind the Next Jerk Touch & Go, Score is […]
Monday, 02-08-2016
Strength Wendler Week 2 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X Max Pull-ups or 5x Max Ring Rows Conditioning 3 RFT 400M Run 35 Kettlebell Swings 53/35 15 Mountain Climber Burpees (2 count) Cash out 500M Row For time
Saturday, 02-06-2916
Group Warm-up Coaches Choice Conditioning: Teams of 2: 5 RFT: 100M Run 6 Squat Cleans, 185/135 155/105 135/95 5 RFT: 12 Power Cleans 155/105 135/95 95/65 12 Burpees YGIGO 50 Thrusters 135/95 95/65 65/45 50 Russian Swings 70/53 53/35 50 K2E 50 Handstand Push-ups
Friday, 02-05-2016
Strength Wendler Deadlift Week 1 Cycle 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning 10-1 Descending Ladder – Power Snatch * 1 Muscle-up (L3) or 1 Rope Climb (L1/L2) after each set. L1: 75/55 L2: 95/65 L3: 135/95
Wednesday, 02-03-2016
Strength Wendler Press Cycle Week 1 Strict or Bench Press 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Weighted Lunges Barbell Warmup Conditioning AMRAP 12 – 5 Clean & Jerk – 5 Burpee Over Bar L1: 95/65 L2: 135/95 L3: 185/125 Cash Out Coaches Choice
Tuesday, 02-02-2016
Group Warm-up Conditioning “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Scaled: 1/2 Murph – 800m, 50/100/150, 800m Time Cap: 50 min
Monday, 02-01-2016
Strength Wendler Squat Cycle Week 1 w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X10 Ring Rows Conditioning 21-18-15-12-9-6-3 Box Jumps Overs 24/20 Kettlebell Swings 53/35 Hollow Rocks
Friday, 01-29-2016
Group Warm-up 2 Rounds 80% effort 400M Sprint, Rest 1 minute, 200M Sprint Rest 1 minute Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Dumbbell / Barbell Curls or Ring Dips Conditioning “Indy” Complete 5 Rounds in 12 Minutes 5 Burpees 10 Box Jumps 24/20 15 Kettlebell […]
Monday, 1-25-2016
Strength Wendler Week 4 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Pull-ups or 5X12 Ring Rows Conditioning “Frank” 7 Rounds 5 Pull-ups 10 Sit-ups 15 Air Squats 3 minute Rest 6 Rounds 5 Tire Flips 10 Dumbbell Thrusters 40+/20+ 200M Run 25 Minute Cap
Friday, 01-22-2016
Strength Wendler Week 3 Deadlift w/ SuperSet 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Dumbell / Barbell Curls or Ring Dips (Increase weight from previous week) Conditioning Barbell Warm-up “Amanda” 9-7-5 Muscle-ups (scale = bar muscle-ups, jumping muscle-ups, or 3 pull-ups/3 ring rows) Full Snatch (scale = L1, L2, or power snatch) L1 95/65 […]
