Friday, 07-07-2017
Strength — Good Mornings and Sit Ups superset 5 Sets 15 Good Morning (Barbell) 30 Sit Ups Conditioning — DT — 3 Rounds 12 Deadlift L1 — 115# / 80# L2 — 135# / 95# L3 — 155# / 105# 9 Power Clean 6 S2OH Cash Out — Front to Back Alternating Strict […]
Friday, 06-30-2017
Strength. Sumo Deadlift 7×3 work up in weight Clean and Jerk bar Warm up Conditioning. Need for Speed 1 practice round 10-5-5, then for time* 40/30 Cal Row 20/15 Clean & Jerk 135/95 10 Handstand Push-up *10 min cap Cash out Barbell partner leg roll out
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
Wednesday, 06-27-2017
Group Warm-up lunges and shoulder focus Turkish Getup work Conditioning. “Turkian” 6 Rounds for Time* 2 Turkish Getup (1 each side) 200M Run 20 Russian Kettlebell Swings *15 min cap Cashout 4×5 Bent over barbell rows 4×5 Ring Dips
Tuesday, 06-26-2017
Shoulder mobility, bands Strict pull-ups, 3×5 Conditioning. 5 minute AMRAP 5 pull-ups (any style) 10 Push Ups 15 Ball Slams -Rest 2- 7 Minute AMRAP 7 Push Jerks 50% 1rpm 14 V-ups 21 Wall Balls -Rest 2- 9 Minute AMRAP 9 Deadlifts 60% 1rpm 9 Burpees 9 Box Jump Overs
Saturday, 06-24-2017
Teams of 4. For Time 50 Sit-ups Arms interlocked 3 rounds each, Relay Style 1 Rope Climb 15 KB Swing Team wheelbarrows in backyard 3 Rounds each, Relay Style 15 Goblet Squats 1 Tire Flips Team Ball Chase 600m Relay Style
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
Wednesday, 06-21-2017
Strength Max Push / Bench Press Conditioning. Tabata 8 Rounds, 20 on /10 off Tabata Ball Slams 1 Minute Rest Tabata Walking Planks 1 Minute rest Tabata Sit-ups 1 Minute Rest Tabata Pull-ups
Tuesday, 06-20-2017
Group Warm-up Conditioning.”Alpha, Bravo, Charlie, Delta”. For Time Alpha 4 Rounds 20 Wall Balls 20/14 10 Man Makers 35/20 -1 Minute Rest- Bravo 4 Rounds 250m Row 10 Jumping Lunges -1 Minute Rest- Charlie 4 Rounds 200m Run 10 Alt. DB Snatch 45+/30+ -1 Minute Rest- Delta 4 rounds 10 T2B 10 Burpees
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
