Friday, 11-04-2016
Strength. Wendler week 2 Deadlifts Conditioning. Ten/Sevens 10 rounds for time of: Power Snatches, 7 reps (95/65) Front squats, 7 reps (95/65) Push jerks, 7 reps (95/65)
Thursday, 11-03-2016
Group Warm-up Conditioning. AMRAP 20 4 handstand push-ups 8 Wall Balls 20/14 16 Kettlebell swings(53/35) Cash Out.Tabata 20/10 4 Rounds Each Movement Hollow Rocks Jump Lunges 1/4 Ab Sprawls Jumpies (¼ Squat)
Wednesday, 11-02-2016
Strength. Wendler week 2 Bench/Press Conditioning. AMRAP Death By “Clean Bars” 1, 2, 3…. Clean and Jerks 135/95 1,2, 3…..Toes-to-bar 15 Minute Cap
Tuesday, 11-01-2016
Group Warm Up Conditioning. For Time “The Hammer” 800m Run (Carry Hammer) 100 Hammer Strikes 100 box Step-ups 20+/16+ (Hammer and Dumbbell) 100 Hammer Sit-ups 100 Hammer Back Squats 100 Hammer Overhead Lunges 100 Hammer Strikes 800m Run (Carry Hammer) Group Mobility
Friday, 10-28-2016
Strength. Wendler Week 1. Dealift Conditioning. For Time OHS 10-1 Pull-Ups 1-10 L1 95/65 L2 115/80 L3 135/95, C2B
Thursday, 10-27-2016
Skill. EMOM x12 5 Deficit HSPU 10 Ring Rows Conditioning. For Time 2k Row 26 Alt. KB/DB Snatch 50+/35+ 26 Box Jumps 24/20 26 OH Lunges 45/25 26 Burpees
Wednesday, 10-26-2016
Strength. Bench/Press Conditioning. AMRAP 8 mins Lurong Challenge. Complex Retest 5 Deadlifts RX(135/85) RTG(185/125) 4 Hang Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Cash Out. Coaches Choice
Thursday, 10-20-2016
EMOM. 16 Min Odd Minutes – 6 Ball Slam Half Moons and 16 Mountain Climbers Even Minutes – 1 Power Snatch, 1 Hang Power Snatch, 1 overhead Squat 70% – 75% of 1 rpm Conditioning. For Time 75 Double-Unders 21 Ball Slams Push-ups (1 right, 1 left, 1 center = 3 reps) 21 Thrusters rx 95/65, rtg 115/80 […]
Wednesday, 10-19-2016
Strength. Turkish Get Ups Conditioning. Lurong Challenge – Baseline Test – Retest Men. 2 Rounds for Time:Opens 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall Sit Ups 20 Deficit Push Ups 10 Strict Pull Ups Masters 500 Meter Row 40 Goblet Squats at 53 lbs. 30 Wall Sit Ups 20 Push Ups 10 Pull Ups […]
Tuesday, 10-18-2016
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go except for sprints* Suicide Sprints 50 Burpee Pull-ups Suicide Sprints 50 Parallette Pass Thrus Suicide Sprint 50 Clean & Jerk 135/95 Suicide Sprints 50 Overhead Lunges 95/65 Suicide Sprint 50 Wall Balls 20/14 Suicide Sprint 50 Kettlebell Swings 53/35 *45 Minute Cap
