A. Back Squat 3-3-3-3-3 (increasing) B. For time (complete in any order/scheme) 100 WallBalls (20/14) 100 KB Swings (24/16 – American) 100 Ab Mat Sit-upsRead More
Partner “Weston” – 6 Rounds for time Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm *each partner completes 3 Rounds: one row/one DB work Switch after each finishesRead More
A. Work up to Heavy OHS for day (from Ground) * after each attempt = 3 Strict Pull-ups B. “Josh” 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups C. 100 Scap PullsRead More
A. 8:00 EMOM – Snatch Pull + Power Snatch+ Snatch B. “Randy” 75 Power Snatch for time (75/55) C. 3 Rounds NFT: 1:00 Plank + :30 Flutterkicks + :30 Hollow Hold *rest as needed between roundsRead More
HERO WEEK – Thanks to all who have served our Country! We will be completing Hero Workouts all week in your honor…. “Wood” – 5 Rounds for time (A:5 Rd/B:4 Rd/C:3 rd) Run 400 meters 10 Burpee box jumps (24/20) 10 Sumo-deadlift high-pull (95/65) 10 Thruster (95/65) 1:00 RESTRead More
A. Muscle Up Skills B. 7 Rounds- 2:00 WORK / 2:00 REST: 4 Muscle Ups (mod MU on low rings) 100 Meter Shuttle (use the East Side) Max Back Squat in time remaining (135/95- from Rack) C. Core – Coaches ChoiceRead More
A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3 (mod=strict/band strict) B. 4 Rounds For Max Reps: 1:00 DB Push Press 1:00 ManMaker (RowRt/Push-up/Row LT/Push-up = 1) 1:00 Farmer Carry 1:00 REST C. 6:00 OH Lunge Relay (45/25) – 20M (next person starts at 10M) *Once entire team is at 20M, they...Read More
