Conditioning: “Cindy’s Revenge” Black or RX: Complete as many rounds and reps as possible in 20 minutes of: 5 Pull ups 10 push ups 15 Air squats 1 Clean and jerk 135#/95 Each round, add 1 rep to the clean and jerks Green or Scaled: Complete as many rounds and reps as possible in […]
Strength– Choose one of the following options: Strength: Bench Press: Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM Green Strength: Landmine Press: complete 1 side bridge for 20 seconds in between each set Set 1: 6 […]
Conditioning: “Double Dragon” Black or RX: 5 rounds for time of: Run 400 meters 14 Deadlifts 185#/115 21 Burpees Green or Scaled: 5 rounds for time of: Row 400 meters 14 Deadlifts 135#/95 21 Squat thrusts Blue or RX+: 5 rounds for time of: Run 400 meters 14 Deadlifts 225#/155 21 Burpees
Strength: Back Squat Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM Green Strength: Goblet Squats: Set 1: 6 reps with a heavy kettlebell Set 2: 12 reps with a moderate weight kettlebell Set 3: 20 reps […]
Conditioning: Black or RX: “Aggressive Panda” 3 rounds for total reps of: 1 minute of Box jumps 24”/20 1 minute of wall balls 20#/14 1 minute of front racked lunges 95#/65 1 minute of push ups 1 minute of dumbbell snatches 50#/35 1 minute of rest Green or Scaled: 3 rounds for total reps […]
Conditioning: “Whippersnapper” Black or RX: Complete 2 rounds for time of: 20 DB deadlifts 50#/35 20 double unders 20 Wall Balls 20#/14 20 double unders 20 Plate Overhead lunges 45#/25 (total) 20 double unders 20 kettlebell swings (shoulder height) 70#/53 20 double unders 20 Box jumps 24”/20 20 double unders Green or Scaled: Complete […]
Power Development – Choose one of the following options: Strength: Deadlift Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM Green Strength: Deadlift Set 1: 6 reps with a heavy weight Set 2: 12 reps with a […]
Conditioning: Black or RX: In a team of 3, complete 30 total rounds (10 per person) of the following: 1 Sled push 135#/95 5 DB hang snatches on each arm 50#/35 This workout will be done conga line style until all rounds are completed. Green or Scaled: In a team of 3, complete […]
Strength Option: – Choose one of the following options: Strength: Back Squat Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM Green Strength: Goblet Squats: Set 1: 6 reps with a heavy kettlebell Set 2: 12 reps […]
Conditioning: “Bulldozer” Black or RX: Complete 5 rounds of the following: In 4 minutes, complete: 200 meter run 5 Chest to bar pull ups 15 thrusters 75#/55 If you finish the work above before 4 minutes is up, rest for the remainder of the time. If you don’t finish the work, go right into the […]