Tuesday, 11-07-2017
Group Warm Up. Conditioning. Teams of 2 For time: 60 Calorie row 50 Ball slams 40 Dumbbell push press 35 +/ 20+ 30 Toes to bar 20 Man makers 35+ / 20+ 15 Tire flips 5 Rope climbs
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, 09-14-2017
Skill: Agility Drills Conditioning. For Time 1 Mile Run 5 Rounds 20 Kettlebell Swings 53/20 20 Back Extensions 1 Mile Run RTG= Vest
Tuesday, 07-18-2017
Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Balls 20/14 50 Burpees 50 Double Unders
Thursday, 07-13-2017
Foam roll (back, chest, glutes, quads and hamstrings) Group warm-up Conditioning. 30 minute AMRAP 10- Double unders 10-Calorie row 20- Double unders 20-Calorie row 30- Double unders 30-Calorie row 40- Double unders 40-Calorie row Rx+ When double unders are broken you go back to the last 10. Ex. on the first set if you brake […]
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
Thursday, 05-25-2017
Skill. Pistol Progression Conditioning. Murphy Deload 1000M Run 5 Rounds 5 SDLHP RX(95/65) 10 Incline Box Push-ups 15 Jumpies 1000M Run Shoulder Mobility
Tuesday, 05-02-2017
Group Warm-up Ab-mat Relays – Carry Ab-mat to each cone Cone 1 – 5 Air Squats, Cone 2 – 5 Sit-ups, Cone 3 – 5 Push-ups, wall – 5 walls balls. Run back and Hand off ab-mat to next teammate in line who then goes through same circuit. 2 lines/2 teams Conditioning Partner Chipper. YGIGO […]
Tuesday, 04-25-2017
Group Warm-up Conditioning Teams of 2 . 2 Rounds For Time 80 Wall Balls 20/14 400m Run 60 T2B 400m 40 Front Rack Lunges 95/65 400m Run 20 Parallette Pass through
Thursday, 04-20-2017
Skill. Muscle-up Progression Conditioning. For Time 1,000m Run 50 Wall Balls 24/20 40 Box Jumps 20/14 30 P Cleans 135/95 20 DB Snatch 45+/25+ 10 Push Press 135/95 1,000m Run
