Thursday, 12-29-2016
Kettlebell Snatch Warm-up Blue Pill AMRAP 8 8 weighted Sit Ups 25/15 8 Deadlifts 155/105 5 Minute Break Red Pill 4 Rounds for Time* of: 6 left arm Kettlebell Snatches, 53/35 6 right arm Kettlebell Snatches, 53/35 15ft Rope Climbs, 3 ascents 200m Run *20 minute cap
Wednesday, 12-28-2016
Empty Bar Warm up Strength. FireBase Complex (Working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete. 1 Clean Deadlift 1 Power Clean 2 Front Squats 1 Push or Split Jerk Conditioning. 5 Rounds for Time 10 reps Rx / 15 reps Rtg Power […]
Friday, 12-23-2016
Strength 1 Rep Max Deadlifts Conditioning. “Loredo” 6 rounds for time 24 Air Squats 24 Push-ups 24 Walking Lunge 400m Run
Thursday, 12-22-2016
Group Warm-up Red Pill AMRAP 15 10 Pull-ups 20 Front Squats 30 Double Unders L1 95/65 L2 115/80 L3 C2B, 135/95 Rest 5 mins Blue Pill 5 Rounds for Time 9 Shoulder to Overhead 15 Burpees 21 KB Swings L1 95/65, 53/35 L2 115/80, 53/35 L3 135/95, 70/53
Wednesday, 12-21-2016
Strength 1 Rep Max Strict or Bench Press Conditioning. For Time 21-18-15-12-9-6-3 Power Cleans 95/65 Sit-ups Back Extension
Tuesday, 12-20-2016
Group Warm-up Conditioning. AMRAP 30 Teams of 2, Partition reps 50 Cal Row 40 Wall Balls 20/14 30 Goblet Squats 53/35 20 Man Makers 35/20 10 Power Snatch 135/95
Friday, 12-16-2016
Strength. Clean and Jerk 60×3, 65×3, 70×3, 75x3x2 Conditioning. “Diane” 21-15-9 Dealifts 225/155 HSPU
Thursday, 12-15-2016
Skill. EMOM 12 Minute 1 20ft Handstand Walk, Sx 4 Wall Walks Mintue 2 2 Rope Climbs Minute 3 10 Pistols Conditioning Blue Pill “Jerry” For Time 1 Mile Run 2k Row 1 Mile Run Red Pill AMRAP 5 15 Cal. Row 15 Power Cleans 95/65 Rest 3 Min. AMRAP 5 12 Cal Row 12 […]
Wednesday, 12-14-2016
Strength. Deload Week Strict/Bench Press Conditioning. AMRAP 15 3-6-9-12… 100M Sprint Hang Snatch 95/65
Tuesday, 12-13-2016
Group Warm-up Conditioning. For Time 10 Thrusters 135/95 20 Pull-ups 30 Burpees 40 KB Swings 53/35 50 Cal. Row 40 KB Swing 53/35 30 Burpees 20 Pull-ups 10 Thrusters 135/95
