Wednesday, 08-02-2017
Warm Up. EMOM 10 5 Push-ups 10 Single-Leg Kettlebell Deadlift (5 each leg) 53/35 10 Double Unders Cash In. 3 Quality Rounds with 1:30 Rest Between 8 Deadlifts 65% of 1 Rep Max 15 Kettlebell Swings 53/35 Conditioning. For Time* 400M Run 20 Toe 2 Bar 20 Power Cleans 135/95 100 Double Unders 20 Toe […]
Friday, 07-28-2017
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 85×2 (90×1) Conditioning: EMOM 10′ 5 Deadlift L1 — 1x Bodyweight L2 — 1.25x Bodyweight L3 — 1.5x Bodyweight 5 Box Movement L1 — Step Up — Box @ Parallel L2 — Jump — 24” / 20” L3 — Jump Over — 24” / 20” Cash Out: 500M […]
Thursday, 07-27-2017
Skill: Double Unders Conditioning — Tabata Bodyweight Air Squat Burpee Alternating Jumping Lunge Mountain Climber Air Squat Burpee Alternating Jumping Lunge Mountain Climber 1 Minute Rest Barbell — 75# / 55# Alternating Lunge — Front Rack Strict Press Romanian Deadlift Power Clean Alternating Lunge — Front Rack Strict Press Romanian Deadlift Power Clean […]
Wednesday, 07-26-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85×2 (90×1)2 Conditioning. For Time 9, 15, 21, 15, 9 V Ups Dumbbell Thruster (30+/15+) Cauldrons (45/25) 1 Rope Climb After Each RoundCash Out: Strict Press Negatives (explode up, 5 seconds down) 3×5 @ 6
Saturday, 07-22-2017
For Time, Teams of 4, Split Reps 80 Ball Slams Flip Tire to 200m Mark (Run back to the gym) 60 OHS 95/65 Flip Tire to 400m Mark (Run back to the gym) 80 Toes 2 Bar Flip Tire to 200m Mark (Run back to the gym) 60 Man Makers 30+/20+ Flip Tire back to […]
Friday, 07-21-2017
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 (85×2)2 Conditioning. 3 Rounds 12 Burpees 9 Snatch 95/65 6 Strict HSPU Cash out: Clean Pulls 4×3
Wednesday, 07-19-2017
Strength: OHS 7×2 Conditioning. 5 Rounds for time 400m Run 9 DB Clean and Jerks 35+/20+ 12 Pistols
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
Friday, 07-14-2017
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar is dropped or deadlifts are broken up *20 Minute cap
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 […]
