Conditioning: Black or Rx: Complete 2 rounds of: AMRAP 1: In 4 minutes, complete as many rounds and reps as possible of: 15 Wall balls 20#/14 5 Dead hang pull ups Rest 2 minutes AMRAP 2: In 4 minutes, complete as many rounds and reps as possible of: 16 Front Racked lunges (total) 95#/65 10 […]
Strength: Black: Deadlift : 5 sets of 5 reps @ 75% of 1 RM. Record the duration it takes to complete all sets Green: Deadlift: 5 sets of 10 reps with a moderate load. Record the duration it takes to complete all sets Blue: Air-Bike : 5 sets of 20 calories. Rest 1:30 in […]
Conditioning: Black or RX: in Teams of 2: Complete 2 rounds with one partner working, while the other rests: 3 minutes of sled pushing 135#/90 3 minutes of double unders 3 minutes of Kettlebell farmer’s carry 70#/53 3 minutes of rowing for calories 3 minutes of rest Green or Scaled: in Teams of 2: 2 […]
Strength: Black: Back Squat: 5 sets of 5 reps @ 75% of 1 RM. Record the duration it takes to complete all sets Green: Goblet Squat: 5 sets of 10 reps with a moderate load. Record the duration it takes to complete all sets. Blue: Rowing: 5 sets of 300 meters on the rower. Rest […]
Conditioning: Black or Rx: Complete 7 rounds of: In 3:00 minutes, Run 400 meters 7 Power cleans 115#/75 Rest for the remaining time. Green or Scaled option: Complete 7 rounds of: In 3:00 minutes, Row 400 meters 14 Slam balls 20#/15 Rest for the remaining time. Blue or RX+: Complete 7 rounds of: In […]
Power Development: Black: Power Clean: Add a small amount of weight to each set from last week’s effort 1 set of 4 reps @ 75% of 1 RM 1 Set of 3 reps @ 80% of 1 RM 1 Set of 2 reps @ 85% of 1 RM 1 set of 1 rep @ 90% […]
Conditioning: Black or Rx: In 20 minutes, complete as many rounds as possible of: 2 rounds of “Cindy” 5 Pull ups (kipping allowed) 10 Push ups 15 Air Squats 1 round of “light DT” 12 Deadlifts 115#/75 9 Hang Cleans 115#/75 6 Push Jerks 115#/75 Green or Scaled: In 20 minutes, complete as […]
Black: Push press: Add a small amount of weight to each set from last week’s effort 1 set of 4 reps @ 75% of 1 RM 1 Set of 3 reps @ 80% of 1 RM 1 Set of 2 reps @ 85% of 1 RM 1 set of 1 rep @ 90% of 1 […]
Power Development: Black: Power Snatch: Add a small amount of weight to each set from last week’s effort. 1 set of 4 reps @ 75% of 1 RM 1 Set of 3 reps @ 80% of 1 RM 1 Set of 2 reps @ 85% of 1 RM 1 set of 1 rep @ 90% […]
Conditioning: Black or Rx: “Fight Gone Bad!” Three rounds of: 1 minute of: Wall-balls, 20#/14 1 minute of: Sumo deadlift high-pulls, 75#/55 1 minute of Box Jumps, 20″/16 1 minute of Push-presses, 75#/55 1 minute of Rowing for calories 1 minute of rest in between each round Green or Scaled option: Three rounds of: […]