Tuesday, 11-22-2016
EMOM 8 Minute 1, 10 Hollow Rocks Minute 2, 5 Ring Dips Minute 3, 10 Ring Rows Minute 4, 10 Ab Mat Sit-ups AMRAP 30 Teams of 2 1000M Row 20 Thrusters 95/65 200M Farmer Carry 50+/35+
Friday, 11-18-2016
Strength. Wendler Deadlift (Deload Week) Conditioning 12-10-8-6-4-2 Cal Row Toe 2 Bar Overhead Squat (95/65)
Thursday, 11-17-2016
Power Clean Warm-up (empty bar) Strength. Establish 1 rep max Power Clean Conditioning. AMRAP 15 20 Air Squats 15 Parallette Pass Throughs 5 Handstand Push ups
Wednesday, 11-16-2016
Strength. Wendler Presses (Deload Week) Conditioning. 3 Rounds for time: 21 Power Snatches (95/65) 12 pull-ups 400M Run Mobility. Static stretch
Tuesday, 11-15-2016
Group Warm up Conditioning. Teams of 2 For Time; Partner A works while Partner B holds, switch and repeat: Work: 600M Row Hold: Wall Sit Work: 60 Alternating Split Lunge Jumps Hold: Plank Work: 60 Kettlebell Swings (53/35) Hold: Handstand Work: 60 Goblet Squats (53/35) Hold: Barbell Hold Front Rack (95/65) Work: 60 Clean and Jerks […]
Saturday, 11-12-2016
THE WORKOUT “Jeremy” AMRAP rounds and reps in 4 minutes: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes “Ben” AMRAP rounds and reps in 4 minutes: 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = […]
Friday, 11-11-2016
Strength Wendler Week 3 Deadlift Conditioning “Falkel” AMRAP 25 8 HSPU 8 Box Jumps 30/24 1 Rope Climb
Thursday, 11-10-2016
Skill EMOM x 12 Odd 3 Strict Pull-ups + 3 Dips Even 10 Pistols Conditioning “Rabbit’s Delight” Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on […]
Wednesday, 11-09-2016
Strength. Wendler Week 3 Strict/Bench press Conditioning 27-21-15 Cal. Row Thrusters 95/65
Tuesday, 11-08-2016
Group Warm-up Conditioning Broken up Chipper 10 Rounds For Time 10 Air Squats 9 Burpees 8 DB Snatch 40+/20+ 7 Ball Slams 20+/15+ 6 Jumping Lunges 5 Russian KB Swings 70/53 4 Push-ups 3 Toes 2 Bar 2 Deadlifts 185/120 1 Clean 185/120
