Thursday, 06-01-2017
Skill: Pistol Conditioning: Teams of 2, for time 1 Round 50 Deadlifts 205/145 150 Double Unders 2 Rounds 20 Wall Balls 30 V-ups 3 Rounds 20 Burpees 200m Run
Wednesday, 05-31-2017
Strength. Strict or Bench Press Conditioning. 5 Rounds for Time 5 Snatches 10 Front Rack Lunges 20 Bar Jump Overs L1 95/65 L2 115/75 L3 135/95
Friday, 05-26-2017
Strength. Week 2 Deadlift Barbell Warm-up Conditioning. For Time* Chipper: 800M Run 5 Power Cleans RX 205/125, RTG 225/135 30 Wall Balls 400M run 10 S2O RX 155/105, RTG 185/110 25 Hollow Rocks 200M run 15 Thrusters RX 135/95, RTG 155/105 20 Burpees *30 Minute Cap
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
Wednesday, 05-24-2017
Strength. Push Jerk 1-1-1-1-1 Conditioning. 3 Rounds for time Double-Under Helen 21 KBS 12 pull-ups 50 double-unders (2:1 singles or 50 attempts) Men 53 RX/70 RTG, Women 35 RX /53 RTG C2B RTG Mobility. Static stretch
Tuesday, 05-23-2017
Group Warm-up Conditioning. Partner WOD* AMRAP 7 5 handstand pushups 7 box jumps 9 Russian KB Swings Resting Partner Front Plank Hold 3 Minute Rest AMRAP 7 5 T2B 7 Goblet Squats 9 Pass-Throughs Resting Partner Side Plank Hold 3 Minute Rest AMRAP 7 250M Row 8 KB Snatches 10 Jumping Lunges Resting Partner Side […]
Friday, 05-19-2017
Strength. Deadlift Conditioning. For Time 21, 15, 9, 15, 21 Snatches 75/55 Pull Ups Russian Twist 2:1
Thursday, 05-18-2017
Skill. Pistols Conditioning. Murph Training Two Rounds for Time 400m Run 50 Air Squats 800m Run 50 Air Squats Cash Out. Push Ups Three sets max reps 5 Seconds Down Explode Up
Wednesday, 05-17-2017
Strength. Bench/Strict Press Conditioning. EMOM. Two Rounds Kettlebell Swings 53/20 Ball Slams 20/15 Kettlebell Cleans Slam Ball Russian Twist Kettlebell Snatches Slam Ball Sit Ups Kettlebell Jerks Slam Ball Rotational Toss
Tuesday, 05-16-2017
Group Warm Up Conditioning. Team AMRAP 30 (Team of Two) 10x Burpee Bar Touch (Pull Up Bar) Tall Guys use higher bar Girls that can’t jump and touch the pull up bar can hang a band as a target 8x Parallette Pass Through Through and back = 1 6x Wall Balls 4x Toe To Bar […]
