Wednesday, 10-26-2016
Strength. Bench/Press Conditioning. AMRAP 8 mins Lurong Challenge. Complex Retest 5 Deadlifts RX(135/85) RTG(185/125) 4 Hang Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Cash Out. Coaches Choice
Friday, 10-14-2016
Group Warm-up 1 legged Kettlebell Deadlift 3×10 each leg (1 Bell – opposite hand/opposite leg) Strength. Deadlift Work up to a heavy 1 rep max Conditioning “The Heartbreak Kid” 3 Rounds for Tme 10 Front Squats 185/135 20 C2B Pull-ups 50 Double unders
Friday, 09-30-2016
Strength. OHS 6×1 Work to a 1RM Conditioning. Fight Gone Bad 3 Rounds 1 Min. Wall Balls 20/14 1 Min. Sumo Dealift High Pull 75/55 1 Min. Box Jumps 20 1 Min. Push Press 75/55 1 Min. Cal. Row 1 Min rest
Wednesday, 09-28-2016
Strength. Strict Press 3-3-3-3-3 Conditioning. Lurong Challenge 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (Hang Cluster) Bar Facing Burpees
Friday, 09-23-2016
Strength Deadlift 6×2 Conditioning AMRAP 15 5 Squat Cleans 7 Handstand Pushups 9 Knee to Elbow 1 Rope Climb Level 1 95/65 Level 2 115/80 Level 3 135/95
Wednesday, 09-14-2016
Strength: Power Snatch 3-3-3-3-3-3 Increasing in Weight Conditioning: 5 Rounds for Time 6 Power Cleans 135/95 9 Front Squats 135/95 12 S2OH 135/95
Friday, 09-02-2016
Strength. Work up to 3 Rep Max 6×3 Overhead Squats Conditioning. “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle ups (Mod Jumping Muscle-ups or Pull-up Ring Dip Combo) 10 Hang Power Cleans (135/95)
Wednesday, 08-31-2016
Barbell Warm-Up Strength. 12 EMOM Clean & Jerk Complex (Work up to heavy weight) 1 Power Clean 1 Hang Squat Clean 1 Power Jerk Conditioning. For Time 50-40-30-20-10 Double Unders 50-40-30-20-10 Wall Balls 20/14
Monday, 08-29-2016
Strength. Back Squat Week 3 10 x 3 80% Conditioning. 12 minute AMRAP 7 Power Snatches (95/65) 14 Box Jumps (24/20) 1oom Run
Friday, 08-19-2016
Strength. Overhead Squat 2RPM Conditioning. For Time 800M run 10 Power Snatch (95 RX/115 RTG 65 RX /85 RTG) 15 OHS (95 RX/115 RTG 65 RX /85 RTG) 400M run 20 Deadlifts (185 RX/205 RTG 155 RX /175 RTG) 30 Knee to Elbows 200M run 40 Barbell Windshield Wipers (95 RX/115 RTG 65 RX /85 RTG) […]
