Friday, 10-14-2016
Group Warm-up 1 legged Kettlebell Deadlift 3×10 each leg (1 Bell – opposite hand/opposite leg) Strength. Deadlift Work up to a heavy 1 rep max Conditioning “The Heartbreak Kid” 3 Rounds for Tme 10 Front Squats 185/135 20 C2B Pull-ups 50 Double unders
Tuesday, 10-11-2016
Group Warm-up Conditioning. For Time 100 Cal. Row 75 Thrusters 75/55 50 KB Swings 53/35 75 Wall Balls 20/14 100 Cal. Row Group Mobility
Thursday, 10-06-2016 Open 6am-10am
Buy in. EMOM 10 10 Ring Row (Even) 10 Pistols (Odd) Barbell Warm-up Conditioning. “Randy” 75 Power Snatches (75/55) Cash Out 200M Run, Rest 1 minute 400M Run, Rest 2 minute For Time: 800M run
Wednesday, 10-05-2016
Shoulder warm up Strength. Press Complex (From the Rack) 6 Sets working up in Weight 1 Push Press, 1 Push Jerk, 1 Split Jerk Conditioning. Lurong Challenge AMRAP 10 15 Wall Balls 30 Kettlebell Swings 60 Double Unders
Tuesday, 10-04-2016
Group Warm-up Conditioning. AMRAP 30 Teams of 2 (Relay Style – Partner 1 must complete all reps before Partner 2 begins) 100M Run 5 Box Jumps Overs (24/20) 5 Burpees 10 Sit-ups 10 Calorie Row Group Mobility Cash-out
Friday, 09-30-2016
Strength. OHS 6×1 Work to a 1RM Conditioning. Fight Gone Bad 3 Rounds 1 Min. Wall Balls 20/14 1 Min. Sumo Dealift High Pull 75/55 1 Min. Box Jumps 20 1 Min. Push Press 75/55 1 Min. Cal. Row 1 Min rest
Thursday, 09-29-2016
Skill Work. Pull-up Prgression Strict, Kipping, and Butterfly Conditioning 200m Run 21 KB Swing 53/35 21 Ball Slams 25+/15+ 400m Run 15 KB Swing 15 Ball Slams 800m Run 9 KB Swing 9 Ball Slams 100m Run Cash Out. 3 rounds 20 Russian Twists :30 sec Wall Sit 20 Mountain Climbers
Wednesday, 09-28-2016
Strength. Strict Press 3-3-3-3-3 Conditioning. Lurong Challenge 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (Hang Cluster) Bar Facing Burpees
Tuesday, 09-27-2016
Group Warm-up Conditioning. Teams of 2. You go, I go. Split reps AMRAP 7 40 Double Unders 10 HSPU Rest 4 Min. AMRAP 7 10 Snatches 95/65 30 Sit-ups Rest 4 Min. AMRAP 7 20 Jumping Lunges 10 C2B
Friday, 09-16-2016
Strength: OHS 6×2 Work up to 2RM Conditioning: “Donny” 21-15-9-9-15-21 Deadlifts 225/155 Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his […]
