Wednesday, 1-3-2018
Warm Up — Shoulder Mobility and Warm Up Strength — 1 RM Push / Bench Press Conditioning — 3 Rounds for Time 250m Row 21 Dumbbell Thruster @ 30+ / 20+ 15 C2B Pull Ups 9 Burpee Box Jump Over
Friday, 12-22-2017
Group Warm-up 3 Rounds 10 Alternating one-legged KB Deadlifts + 5 Straight-leg RDLs Strength. Deadlift 5×2 90% clean and Jerk bar warm up Conditioning. Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean RX(165lb / 110lb) Masters 55+(135/75) Jerk RX(165lb /110lb) Masters 55+(135/75)
Thursday, 12-21-2017
Group Warm-up Brent’s Choice Tactical Training WOD 1000M Run 1000M Row 3 Rounds 10 Ball Slams 20/15 20 Hammer Strikes 10 Step-ups 1000M Row 1000M Run Runs and step-ups with Hammer, RTG Vest entire workout or sandbag on step-ups and runs
Wednesday, 12-20-2017
Strength. Bench or Strict Press 5×2 90% Conditioning. EMOM 16 Minute 1 – 10 Double Unders (Unbroken) Minute 2 – 8 Kettlebell Swings 53/35 Minute 3 – 5 Handstand Push-ups Minute 4 – 3 Hang Squat Snatches (Increase Weight each Round) Cash Out 5×3 Strict Pull-ups
Tuesday, 12-19-2017
Partner Warm-up 4 minute AMRAP Conditioning. Teams of two. AMRAP 25 5 Push Press 95/65 5 T2B 5 Push-ups 5 Box Jump Overs 50M Run Partner 1 does Work, Partner 2 holds plank any style during all movements, except run Cash-Out Brent’s Choice
Friday, 12-15-2018
Strength: deadlift 5 x 3, 80% + 5lbs Conditioning – 4 rounds for time: 3 thrusters (165/105) 30 double unders 5 wall balls (20/15) Roll-out and lacrosse ball with time remaining in class.
Thursday, 12-14-2017
Tactical Fitness – for time: Demo: reverse burpees and variants 400m run 50 air squats 400m run 50 jumpies 400m run 50 KB swings (53/35) 400m run 40 T2B 400m run 30 reverse burpees
Wednesday, 12-13-2017
Strength: Bench or push press 5 x 3, 80% + 5lbs warmup overhead squats Conditioning. For time: L1 75 overhead squats (95/65) L2 100 overhead squats (95/65) 50 burpees Scale weight as needed Cash out: 50 weighted sit ups 50 DB rows
Tuesday, 12-12-2017
Group Warm Up Conditioning 2 person teams 3 rounds for time: 1200m row 40 Military Sit-ups 40 box jumps (24/20) 40 push presses (115/75) 6 muscle ups substitute: 6 pull-ups + 6 dips
Friday, 12-08-2017
Strength — Deadlift 5×3 @ 80% Conditioning — Barbell Complex 15 minutes to establish heavy unbroken complex Clean Grip Deadlift Squat Clean Hang Squat Clean Front Squat X2 Split Jerk Cash Out — 3 Rounds 200m Overhead KB Carry (light)
