Thursday, 09-15-2016
Skill Emom 16 1. 5 Ring Dips 2. 10 Pistols 3. 1 Rope Climb RTG: Legless 4. 5 Pull-Ups Conditioning: AMRAP 18 200M Run 5 Handstand Push-ups 20 Kettlebell Swings 53/35
Wednesday, 09-14-2016
Strength: Power Snatch 3-3-3-3-3-3 Increasing in Weight Conditioning: 5 Rounds for Time 6 Power Cleans 135/95 9 Front Squats 135/95 12 S2OH 135/95
Tuesday, 09-13-2016
Group Warm-up Conditioning: Teams of 2 AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders 5 Minute Rest AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders Group Mobility
Monday, 09-12-2016
Strength Week 5 Back Squat 10×3 85% Conditioning Lurong Challenge – Baseline Test 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 […]
Saturday, 09-03-2016
Teams of 3 4000m row 4 rounds 40 Kettlebell swings 53/35 40 pull-ups 3000m row 3 rounds 30 power cleans 115/85 30 toe 2 bars 2000 row 2 rounds 20 thrusters 115/85 20 burpees Partners not rowing hold plank position.
Friday, 09-02-2016
Strength. Work up to 3 Rep Max 6×3 Overhead Squats Conditioning. “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle ups (Mod Jumping Muscle-ups or Pull-up Ring Dip Combo) 10 Hang Power Cleans (135/95)
Thursday, 09-01-2016
Rope Climb Skill Work Conditioning.For Time: 21-15-9 Push Press 115/85 Deadlift 115/85 3 rope climbs after every round
Wednesday, 08-31-2016
Barbell Warm-Up Strength. 12 EMOM Clean & Jerk Complex (Work up to heavy weight) 1 Power Clean 1 Hang Squat Clean 1 Power Jerk Conditioning. For Time 50-40-30-20-10 Double Unders 50-40-30-20-10 Wall Balls 20/14
Tuesday, 08-30-2016
Shoulder mobility (Bands) 3X3 Handstand Walk Walk-up Conditioning. For time: 50 Ring Rows 50 Kettlebell Swings, 53/35 50 Lunges 50 Knees to Elbows 50 Push ups 50 Sit-ups 50 Cal Row 50 Burpees
Monday, 08-29-2016
Strength. Back Squat Week 3 10 x 3 80% Conditioning. 12 minute AMRAP 7 Power Snatches (95/65) 14 Box Jumps (24/20) 1oom Run
