Wednesday 08.07.19

Warm-Up A) 2 Rounds: 40 Single-Unders 20 Wall Balls, 20#/14# 10 Broad Jumps B) For Quality not for time: 15-12-9 reps of: Dumbbell Power Cleans, 35#/25# Dumbbell Front Squats, 35#/25# 9-9-9: Toes-to-Bar Strength Hang Power Clean Above Knees 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps […]

Wednesday 08.07.19

Warm-Up A) 2 Rounds: 40 Single-Unders 20 Wall Balls, 20#/14# 10 Broad Jumps B) For Quality not for time: 15-12-9 reps of: Dumbbell Power Cleans, 35#/25# Dumbbell Front Squats, 35#/25# 9-9-9: Toes-to-Bar Strength Hang Power Clean Above Knees 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps […]

Friday 10.12.18

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press, 20lb/10lb 12 Kipping Ring Dips – Rest 30 sec 6 Box Jumps, 30”/24” 30yd Sprint – Rest 90 sec B) 2 Rounds: 14 Seconds Handstand Hold 14 Seconds Bar Hang Strength Press 5 sets x 3 reps 2 sets x 3 reps at 90% of heaviest […]

Tuesday 10.09.18

Warm-Up A) Every 2 Minutes for 5 rounds: 10 Shoulder Rolls 10 Push-Ups 10 Jumping Lunges B) 3 Rounds: 30 seconds Plank Hold 30 seconds Rest 60 seconds Max Calories Bike 60 seconds Rest Strength Every Minute on the Minute for 18 Minutes Perform: 1 Split Jerk Objective: build to a heavy single Split Jerk. […]

Friday 10.12.18

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press, 20lb/10lb 12 Kipping Ring Dips – Rest 30 sec 6 Box Jumps, 30”/24” 30yd Sprint – Rest 90 sec B) 2 Rounds: 14 Seconds Handstand Hold 14 Seconds Bar Hang Strength Press 5 sets x 3 reps 2 sets x 3 reps at 90% of heaviest […]

Tuesday 10.09.18

Warm-Up A) Every 2 Minutes for 5 rounds: 10 Shoulder Rolls 10 Push-Ups 10 Jumping Lunges B) 3 Rounds: 30 seconds Plank Hold 30 seconds Rest 60 seconds Max Calories Bike 60 seconds Rest Strength Every Minute on the Minute for 18 Minutes Perform: 1 Split Jerk Objective: build to a heavy single Split Jerk. […]

Wednesday 08.22.18

Warm-Up A) 10 min AMRAP: 200m Row 30 seconds Rest B)6 Rounds: 8 Russian Kettlebell Swings 8 Push-Ups 16 Singles Strength Deadlift 3 sets x 5 reps 1 set x 5 reps *1 Second Pause Deadlift from the floor Objective: build to a weight that is very challenging for one set. Strength Tip Feet are […]

Wednesday 08.22.18

Warm-Up A) 10 min AMRAP: 200m Row 30 seconds Rest B)6 Rounds: 8 Russian Kettlebell Swings 8 Push-Ups 16 Singles Strength Deadlift 3 sets x 5 reps 1 set x 5 reps *1 Second Pause Deadlift from the floor Objective: build to a weight that is very challenging for one set. Strength Tip Feet are […]

Wednesday 08.01.18

Warm-Up A) 3 Rounds: 45 sec Side Plank Hold, RT 20 sec rest 45 sec Side Plank Hold, LT 20 sec rest *Use the 20 sec rest at the end of round 3 as a transition into section (B) B) 5 min time cap: 5 Strict Press, with an empty bar 10 Walking Lunges 20yd […]

Wednesday 08.01.18

Warm-Up A) 3 Rounds: 45 sec Side Plank Hold, RT 20 sec rest 45 sec Side Plank Hold, LT 20 sec rest *Use the 20 sec rest at the end of round 3 as a transition into section (B) B) 5 min time cap: 5 Strict Press, with an empty bar 10 Walking Lunges 20yd […]

Friday 06.01.18

Warm-Up A)In 7 min complete: 0-3min: 4 Dumbbell Hang Power Cleans 25lb/15lb 4 Push-Ups 40yd Sprint 3-4min: Rest 4-7min: 1 Wall Climb 5 Kipping Ring Dips 25 Double-Unders (or 40 Single-Unders) *Substitute ring dip with bench dip B) For time: 300m Farmer Carry, 53lb/35lb Strength Power Clean A) 4 sets x 3 reps @ 70% […]

Friday 06.01.18

Warm-Up A)In 7 min complete: 0-3min: 4 Dumbbell Hang Power Cleans 25lb/15lb 4 Push-Ups 40yd Sprint 3-4min: Rest 4-7min: 1 Wall Climb 5 Kipping Ring Dips 25 Double-Unders (or 40 Single-Unders) *Substitute ring dip with bench dip B) For time: 300m Farmer Carry, 53lb/35lb Strength Power Clean A) 4 sets x 3 reps @ 70% […]