Strength 5 Back Squats x 5 sets @ 70% of 1RM Conditioning No Way Home AMRAP 2 Minutes12/10 Calorie Row100 Burpee Box Jump Overs (24”/20”)-Rest 1 minutes between sets-* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed.Read More
Strength 3 Position Snatch (High hang + Below the Knee + 1” off the floor) 5×3 Conditioning Spiderman 2 Sets3 Rounds15 Toes to bar3 Squat Cleans (205/135)-Rest 1:1 b/t sets-Read More
Skills Test day: WRITE DOWN YOUR NUMBERS retest at end. Max Effort: 3 minutes of Wall Walks Conditioning Moses’s Mustache 3 Rounds for Time12 Chest-to-Bar Pull-Ups9 Burpees to bar6 Front Squats (185/125) -Rest 5:00 – For Time:36 Chest to Bar27 Burpees to bar18 Front Squats (185/125)Read More
Conditioning Daniel in the Lion’s Den 4 rounds7 min EMOMMin 1: 15/12 Calorie RowMin 2: 15 Kettlebell Swings (53/35)Min 3: 15/12 Calorie Bike Min 4: 15 GHD SIt UpsMin 5: 200m RunMin 6: 5 DBall over Shoulder (150/100)Min 7: Rest 1:00Read More
Strength 3 Cleans From the Above the Knee x 2 sets @70% of 1RM Clean3 Cleans From the Above the Knee x 2 sets @75% of 1RM Clean Conditioning Chariots of Fire 50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)20 Toes to bar10 Bar Muscle Ups -Rest 2:00- 100’ Double Kettlebell Front Rack Walking Lunge...Read More
Strength 10 Deadlifts x 4 sets @55-60% of 1RM – In between sets perform 5 tall box jumps Conditioning David and Goliath 0:00-3:00Run 400mMax Rope Climbs-Rest 1:00-4:00-7:00Run 400mMax Power Clean and Jerks (155/105)-Rest 1:00-8:00-11:00Run 400mMax Power Snatches (155/105)-Rest 1:00-12:00-15:00Run 400mMax Rope Climbs-Rest 1:00-16:00-19:00Run 400mMax Power Clean and Jerks (155/105)-Rest 1:00-20:00-23:00Run 400mMax Power Snatches (155/105)Read More
Strength 4 Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top) **This should not exceed 60% of 1RM Back Squat***Trend towards going too light and actually holding the tempo over going too heavy Conditioning “Who you gonna call?” FULL SEND FRIDAY3 Rounds30...Read More
Strength 4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top) **This should not exceed 65% of 1RM Bench Press***Trend towards going too light and actually holding the tempo over going too heavy Conditioning “It don’t look good” 7 Sets1 Rope Climb2...Read More
Strength 2 Power Snatch x 1 sets @ 50% of 1RM Snatch2 Power Snatch x 2 sets @ 55% of 1RM Snatch1 Power Snatch x 1 sets @ 60% of 1RM Snatch Conditioning “He slimed me.” AMRAP 20 Minutes Run 1600mRow 2000m Wellness Wednesday Did you know that ⅔ of people will regain more weight than...Read More
