Friday, 09-08-2017
Group Warm-up Muscle-up Progressions EMOM 10 Even – 3-5 Muscle-ups or progression, Jumping, off Box (see Demo video), from the ground Odd – Lunge 20 or 10 Pistols (Weighted) Conditioning. 5 Rounds for Time 400M Run 10 Hang Clusters L1 65/95 L2 95/65 L3 115/105 20 Min Cap Cash-out Foam Roll
Thursday 09-07-2017
Strength. Split Jerk 1-1-1-1-1-1 Build up in weight Conditioning. AMRAP 15 10 V-ups 9 Power Cleans 95/65 RTG 135/95 8 Box Jumps 24/20 Cash out 5 x 30/30 Row
Friday, 09-01-2017
Strength: Deadlift 60×5 75×3 85×2 (90X1)2 Conditioning AMRAP 20 30 Lunges 25 Push-ups 20 Step-ups 15 KB Swing 53/35 10 Pull-ups RTG Vest
Thursday, 08-31-2017
Group Warm-up EMOM 10 Even – 20 Double Unders Odd – 10 Toe 2 Bar Conditioning “Griff” For Time 800m Run 400m Backwards Run 800m Run 400m Backwards Run Cash Out Barbell Leg Smash
Wednesday, 08-30-2017
Strength: Strict Press 60×5 75×3 85×2 (90×1)2 Conditioning 5 Rounds for Time 5 Bench Press 5 Power Cleans (2 Bars) L1 135/95 L2 155/105 L3 185/135 Cash Out 100 ABs
Tuesday, 08-29-2017
Tuesday “Ladies Night” Group Warm-up “Grace” 30 Clean and Jerks 135/95 7 Min. Cap Rest 3 Min. “Helen” 3 Rounds For Time 400m Row 21 KB Swing 53/35 12 Pull-ups 15 Min. Cap Rest 3 Min. “Isabel” 30 Snatches 135/95
Saturday, 08-26-2017
2 vs. 2 Teams of 2 AMRAP 35: 12 Deadlifts 155/105 10 Box Jumps 24/20 8 Hang Cleans 155/105 6 Burpee Pull Ups 4 S2OH 155/105 2 Tire Flips Team A completes rounds and reps while Team B runs 400m with a band. Switch when Team returns from run.
Friday, 08-25-2017
Overhead Squat Review PVC Strength. Overhead Squat 3-3-3-3-3-3 Build up in weight Conditioning. 21-15-9 Power Snatch 115/105 Parallette Pass Through Ball Slams Cash-out 400M Farmer KB or DB Farmer Carry
Thursday, 08-24-2017
Group Warm-up 100M Run, high knees, butt kicks, spidey lunge with twist, air squat, jumpies Skills. EMOM 12 Minute 1 – 10 Push-ups Minute 2 – 10 Ring Rows Minute 3 – 10 Pistols Minute 4 – 5 Handstand Push-ups Jackie warm up 250m Row + 15 Thrusters + 10 Pull-ups Conditioning. Jackie Row 1000m […]
Wednesday, 08-23-2017
Group Warm-up – 2 Rounds 200M Jog+10 PVC Over/Back+10 Around the Worlds+Gandalf+10 Push-ups Strength. Bench Press 5X50%, 5×60%, 3×70%, 3X80%, 1X90%, 1X90% Conditioning. 5 rounds for time: 400m Run 6,5,4,3,2 Clean & Jerks, L1 95/65 L2 115/75 L3 135/95 Add 10 lbs every round Cash-Out 50 Weighted Hollow Rocks
