Conditioning: Complete the following as a team of 2 20 power cleans 95#/65 / KB swing 70#/53 x 2 / Power cleans 135#/95 14 pull ups / Assisted pull ups / 10 muscle ups 200 meter run / 200 meter row / Air-bike 12 calories 15 power cleans 115#/65 / KB swing 70#/53 x 2 […]
Strength: Black Option: Deadlifts Complete 7 sets of 3 reps at 65-70% of 1RM Execute these reps as explosively as possible Green Option: Deadlifts Complete 7 sets of 5 reps with a moderate load Execute these reps as explosively as possible Blue Option: Complete 7 sets of a 10 calorie sprint on the Air-bike In […]
Conditioning: Every minute, on the minute for 25 minutes, complete: 1. 8 toes to bar / hanging knee raises or PUBAMS / 10 toes to bar 2. 6 FRL 95#/65 on each leg / goblet or bodyweight lunges / 6 FRL 135#/95 on each leg 3. 10 ring rows / ring rows / 8 ring […]
Strength: Black Option: Front Squats Complete 7 sets of 3 reps at 65-70% of 1RM Execute these reps as explosively as possible Green Option: Goblet Squats Complete 7 sets of 5 reps with a moderate load Execute these reps as explosively as possible Blue Option: Air-bike sprints Complete 7 sets of a 10 calorie sprint […]
Conditioning: Complete 8 rounds of: 3 deadlifts 255#/165 / deadlifts 155#/105 / Deadlifts 315#/225 12 burpees / squat thrusts 18 wall balls 20#/14 / air squats