Wednesday, 04-26-2017
Strength. Max Strict or Bench Press Conditioning. 3 Rounds For Time 10 Deadlifts 185/135 10 Box Jumps 24/20 10 Hang Power Clean 135/95 10 HSPU
Tuesday, 04-25-2017
Group Warm-up Conditioning Teams of 2 . 2 Rounds For Time 80 Wall Balls 20/14 400m Run 60 T2B 400m 40 Front Rack Lunges 95/65 400m Run 20 Parallette Pass through
Friday, 04-21-2017
Strength. Deadlift 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1 Conditioning. 4 Rounds. AMRAP 3 10 Front Squats 15 KB Swing 53/35 Max Cal. Row 2 Min. Rest Between Rounds L1 115/80 L2 155/110 L3 185/130, 70/53 * Score the lowest round of Calories
Thursday, 04-20-2017
Skill. Muscle-up Progression Conditioning. For Time 1,000m Run 50 Wall Balls 24/20 40 Box Jumps 20/14 30 P Cleans 135/95 20 DB Snatch 45+/25+ 10 Push Press 135/95 1,000m Run
Wednesday, 04-19-2017
Strength. Strict/Bench Press 50×5, 55×4, 60×3, 65×2, 70×1, 75×1, 80×1, 70 AMRAP Conditioning. AMRAP 10 6 P. Snatch 9 Deadlifts Unbroken Double Unders L1 95/65, 10 Double Unders L2 115/80, 20 Double Unders L3 135/95, 30 Double Unders Sx 2:1 unbroken
Friday, 04-07-2017
Strength. Deadlifts 5 x 3 (3 warmup sets, followed by 5×3 – 80%, 80%, 85%, 85%, 90% ) Conditioning. 15 AMRAP 5 Handstand Push-ups 7 Toes to bar 9 Back Rack Lunge 95/65
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
