Friday, 12-09-2016
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 5×75, 3×85,1+x95 Conditioning. 21-15-9 Handstand Push-ups Reverse Burpees Power Snatch 115/85 or 95/65 Cash out. EMOM 6mins Odd – 200M Run Even – 100M Farmer Carry
Thursday, 12-08-2016
Skill. Max Height Box Jumps Conditioning. Red Pill/Blue Pill (Red Pill) Leg Blaster For Time, 10-9-8-7-6-5-4-3-2-1 Reps of: Calorie Row Air Squats Alternating Lunges Squat Jumps Jumping Lunges (Blue Pill) 60 cal row 50 power cleans 95/65 40 wall balls 20/14 30 burpees 20 T2B 10 pistols 30 Minute Cap
Wednesday, 12-07-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 5×75, 3×85, 1+x95 Conditioning. 4 RFT 15 Weighted Sit-ups 25/15 12 Sumo High Pull Deadlift 95/65 9 S2OH 95/65 Cash out Benchmark: 400M run
Tuesday, 12-06-2016
Strength Complex. 10 EMOM 2 Dead lift 2 Hang Squat Cleans 1 Power Clean 65% – 70% 1 RPM Conditioning Team Cindy Sprint (Teams of 2) 30 Minute AMRAP 5 Pullup 10 Pushup 15 Air Squat 100m Sprint Partner completes full round before next goes Solo = 45 Second Rest after each round
Friday, 12-02-2016
Strength. Wendler Deadlift Week2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Conditioning. Chipper: 10 squat cleans (155/125) 20 push jerks (135/95) 30 hollow rocks 40 push ups 50 air squats 600M Run
Thursday, 12-01-2016
Skill. Ring Muscle up Progressions Conditioning. Red Pill/Blue Pill (Red Pill) 3 rounds for time: 5 Squat Snatch (135/95) 30 double-unders (Blue Pill) Row 1000M Run 800M 50 Dumbbell Snatches 45+/30+ Row 1000M Run800M 30 Minute Cap
Wednesday, 11-30-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Barbell Warm-up Klovkov Complex (Similar to Bear Complex, working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete Clean Deadlift Squat Clean Front squat (2 second pause at the bottom) Push press Split […]
Tuesday, 11-29-2016
Group Warm-up Conditioning. Teams of 2 (you go I go) 12 Days of Thankfulness 100m Run 2 Pull-up 3 Thrusters (75/55) 4 Box Jumps (24/20) 5 Burpees 6 Ring Rows 7 Kettlebell Swings (32/24) 8 Snatches (75/55) 9 Toes To Bars 10 Front Racked Alt. Lunges (75/55) 11 Ring Dips 12 Handstand Push-ups Perform this […]
Friday, 11-25-2016
Group Warm Up Conditioning 4 Rounds for Time 5 Minute Cap 9 Shoulder to overhead 75/55 9 T2B 9 Box Jumps 24/20 1 Minute Rest 3 Rounds for Time 5 Minute Cap 9 Shoulder to Overhead 95/65 9 T2B 9 Box Jumps 24/20 5 Minute Rest AMRAP 10 Minutes: 15-ft. rope climb, 1 ascents […]
Wednesday, 11-23-2016
Group Warm-up. Strict Press Strength. Wendler Bench or Strict Press 5×5 Conditioning. 5 Rounds for Time: 30 double-Unders 5 pull-ups (2 to 1 Ring Rows) 10 push-ups 15 air squats 5 Minute Rest, Then Establish 1 Rep Max Bear Complex 1 Power Clean 1 Front Squat 1 Shoulder to Overhead 1 Back Squat 1 Shoulder to Overhead
