Thursday, 04-06-2017
Skill. Bar muscle up / pull-up progression Conditioning. Spartan Training AMRAP 20. Teams of 2 200M Sandbag or Plate Carry Run 100 Hammer Strikes 30 Sandbag Squats 6 Sandbag Get-ups
Wednesday, 04-05-2017
Strength. Press or bench press Conditioning. 4 rounds for time* 10 Power Snatch (115/80) (135/95) 15 Push-ups 400M Run *30 Minute Cap
Tuesday, 04-04-2017
Group Warm-up High knees, butt kicks, karaoke, lunge twist, jumpies, Samson stretch 2 Rounds AMRAP 9 10 Wall Balls 20/14 20 Kettlebell Swings 53/35 10 Box Jumps 24/20 5 Minute Rest AMRAP 9 25 Double Unders 10 Deadlifts 135/95 5 Ring or Bar Muscle Ups (10 Pull-ups Scale) 5 Minute Rest AMRAP 9 15 Cal […]
Thursday, 03-30-2017
Skill: Bar muscle-up practice and skill work Conditioning. For Time 50 hammer strikes 50m bear crawl 1K run 20 bar muscle-ups (see levels) 1K run 50m bear crawl 50 hammer strikes L1: 40 pull-ups + 40 dips L2: 40 C2B pull-ups + 40 ring rips L3: 20 bar MU
Wednesday, 03-29-2017
Strength: Strict press/bench press 20’ on-the-minute (OTM) workout OTM x 8′ 1 – 10 ball slams 2 – 20’ max effort row OTM x 6′ 1 – 12 burpees 2 – 10 thrusters (95/65) OTM x 6′ 1 – 25 double unders 2 – 12 OHS (95/65)
Friday, 03-24-2017
Strength. Deadlift 5×3 80%, 80%, 85%, 85%, 90% Conditioning. For Time 21-15-9 Squat Cleans 135/95 21 Pull-ups
Thursday, 03-23-2017
Skill. Bar Muscle-ups Conditioning. 4 Rounds for time 500M Row 18 Wall Balls 15 Burpees 2 Rope Climbs
Wednesday, 03-22-2017
Strength. Bench Press or Strict Press 50%x5, 55%x4, 60%x3, 65%x2, 70Xx1, 75%x1, 80%x1 65% AMRAP Conditioning. AMRAP 15 5 Handstand Push-ups 10 Power Snatches L1 95/65 L2 115/80 15 Pistols (alternating Legs) Cash Out 5×5 Dumbbell or Barbell Rows
Tuesday, 03-21-2017
Shoulder Mobility Bands Group Warm-up (Power Clean) Conditioning. For Time* 800M Run 30 Power Cleans 30 Push ups 30 Box Jumps (24/20) 600M Run 15 Power Cleans 15 Push ups 15 Box Jumps 400M Run 10 Power Cleans 10 Push ups 10 Box Jumps L1 – 95/65, 115/85, 135/95 L2 – 115/85, 135/95, 155/115 L3 […]
Friday, 03-10-2017
Open 2017 17-3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, […]
