Tuesday, 01-31-2017
Group Warm Up Run, Shoulders, Hips Conditioning. 10 Rounds for Time 100m Run 10 Snatches (95/65) 10 Bar Facing Burpees 10 Front Squat (95/65) 10 Sit Ups
Friday, 01-27-2017
Strength: Deadlift 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning “KareBear” 150 Wallballs EMOM 1 Bear Complex L1 95/65 L2 115/80 L3 135/95
Thursday, 01-26-2017
Skill Review: Double Unders Skill EMOM x10 Odd: Double Unders Even: 2 Rope Climbs L1 10 Unbroken Double Unders L2 20 Unbroken Double Unders L3 30 Unbroken Double Unders Conditioning Red Pill AMRAP 12 3 HSPU 6 Hang Snatch 95/65 9 Burpees over Bar Blue Pill 3 Rounds for Time 800m Run 30 KB Swings […]
Wednesday, 01-25-2017
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85x2x2 Conditioning 5 Rounds for Time 10 OHS 3 Muscle ups (2Pull-up + Dip) 15 Cal. Row L1 95/65 L2 115/80 L3 135/95
Tuesday, 01-24-2017
Group Warm-up Conditioning Teams of 2. For Time 60 Deadleifts Barbell Carry Murphy Loop 50 Cleans Barbell Carry Murphy Loop 40 Back Rack Lunges Barbell Carry Murphy Loop 30 S2OH Barbell Carry Murphy Loop 20 KB/DB Snatches 50+/35+ L1 115/80 L2 135/95 L3 155/105
Monday, 01-23-2017
Strength Squat Clean 60×2, 65×2, 70×2, 75×2, 80×2, 85x2x2 Conditioning 21-15-9 Hand Release Push-ups T2B Air Squats Cash Out 8 Round 30/30 Row Sprints
Friday, 01-20-2017
Strength: Dealifts 60×3,65×3,70×3,75x3x3 Conditioning. 7 Rounds for Time 200m Run 9 P. Snatch 95/65 12 Wall Balls 20/14
Thursday, 01-19-2017
Skill: Double Unders Red Pill. AMRAP 20 10 Power Cleans 15 Goblet Squats 20 Cal Row Rest 5 Min. Blue Pill. For Time 50 Double Unders 10 Front Squats 40 Double Unders 8 Front Squats 30 Double Unders 6 Front Squats 20 Double Unders 4 Front Squats 10 Double Unders 2 Front Squats L1 95/65 […]
Wednesday, 01-18-2017
Strength: Jerk 60×3, 65×3, 70×3,75x3x3 Conditioning. AMRAP 15 1,2,3,4,5… Burpee Sit-up Pull-up Cash Out 3 Rounds 1 minute weighted Plank Hold 1 minute Wall Sit
Tuesday, 01-17-2017
Group Warm-up Conditioning AMRAP 30. Teams of 2 14 Curtis P’s 115/75 14 KB Swing 53/35 14 Man Makers 35+/20+ 14 HSPU
