Thursday, 12-07-2017
Conditioning — RX Weight Vest 1000m Run 3 Rounds of: 10 Push Ups 10 Pull Ups 800m Run 3 Rounds of: 10 Air Squats 10 Burpees 10 Lunges 400m Run 3 Rounds of: 10 Sit Ups 10 Dips 10 3 Count Mountain Climbers 10 Toes to Bar 200m Run
Wednesday, 12-06-2017
Strength — Bench or Push Press 5×3 @ 80% Conditioning — EMOM 16 Odd Minutes — G2OH (45/25# Plate) Even Minutes — Burpee Score is combined lowest round of G2OH + Burpees Cash Out — 3 Rounds 30 sec. Forward Barbell Roll 30 sec. Backward Barbell Roll 30 sec. Dead Hang from Pull Up Bar […]
Tuesday, 12-05-2017
Group Warm-Up Conditioning — Team of Two — 30 Minute AMRAP Score = (Calories per minute) x (number of rounds completed) Non working partner rows for calories Working partner completes: 25 Double Unders 20 Kettlebell Swings 15 Russian Twists (1 Left, 1 Right) 5 HSPU Cash Out 400M Group Walk
Monday, 12-04-2017
Strength — Front or Back Squat 5×3 @ 80% Conditioning 3 Rounds for Time 3 Muscle Up 6 Squat Clean L1 — 95 / 65 L2 — 115 / 80 L3 — 135 / 95 9 Box Jumps L1 — 20 / 16 L2 — 24 / 20 L3 — 30 / 24 12 Deadlifts […]
Friday, 12-01-2017
Strength. Week 4 Deadlift 5×5 75% Conditioning. 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Thursday, 11-30-2017
Rope Climb Skill Review Tactical Fitness Training “White” Five rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters 40 Minute Cap
Wednesday, 11-29-2017
Shoulder Mobility (Ts, Ys, Is) Strength Week 4. Bench or Strict Press 5×5 75% Conditioning. Horsepower Complex E2MOM 20 Complete three unbroken rounds (15 reps total) 1 Snatch-Grip Deadlift 1 Hang Power Snatch 1 Overhead Squat 1 Back Squat 1 Behind the Next Jerk Touch & Go, Score is heaviest weight unbroken Cash out Weighted […]
Tuesday, 11-28-2017
Cash In Burpee-Sprint Pyramid 1-4, 4-1 25M Sprint between each Burpee Set Conditioning. For Time: 100 Double Unders 30 Push Ups 30 Box Jumps Overs 24/20 30 Pull Up 30 Power Cleans 100 Double Unders L1 115/85 L2 135/95 L3 155/105 Cash Out Coaches Choice
Saturday, 11-25-2017
Conditioning. Teams of 2 “Glen” 30 Clean and Jerk (135/95) Run 1 mile 10 Rope climbs Run 1 mile 100 Burpees
Friday, 11-24-2017
Conditioning. 200M Run 4 Rounds 5 Navy Seal Burpees 10 Kettlebell Swing 53/35 200M Run 3 Rounds 5 Handstand Push-up 10 Power Cleans 135/95 200M Run
