Strength: Performance Challenge: Work on your template! Strength Option: Every minute, on the minute for 10 minutes, complete 2 power or squat cleans. Start at 80% of 1 RM. Add weight if you feel you can. Olympic Lifting option: Clean complex: 1 clean high pull, 1 power or squat clean, 1 Front Squat. Complete 5 […]
Read MorePerformance Challenge: Work on your template! Black: Every minute, on the minute, for 10 minutes, complete 2 jerks @ 80% of 1 RM. Add weight if you can. Green: Every minute, on the minute, for 10 minutes, complete 2 bench press reps @ 80% of 1 RM. Add weight if you can. -or- Every […]
Read MoreConditioning: Black or Rx: In teams of two, complete as many rounds and reps as possible in 20 minutes of: 400 meter run 10 Dead hang pull ups 10 Deadlifts 255#/170 Partners can divide up the pull ups and deadlifts any way they want, however only one athlete may work at a time. Both partners […]
Read MoreStrength: Performance Challenge: Work on your template! Strength Option: Every minute, on the minute for 10 minutes, complete 2 back squats. Start at 80% of 1 RM. Add weight if you feel you can. Olympic Lifting Option: Snatch complex: 1 snatch high pull, 1 power or full snatch, 1 Overhead Squat. Complete 5 rounds of […]
Read MoreConditioning: Black or RX: “GBCF 30” Complete the following for time: 30 Box Jumps 24”/20 30 Toes to Bar 30 Alternating Dumbbell Snatches 50#/35 (total) 30 Front squats 95#/65 30 Burpees 60 Double unders 30 Kipping pull ups 30 Calories on the rower 30 Front racked lunges (95#/65) (total) 30 Power cleans 95#/65 Green […]
Read MoreStrength: Performance Challenge: Work on your template! Black or RX: Power Clean or squat clean – add a small amount of weight to each set from last week. 4 reps @ 75% of 1 RM 3 reps @ 80% of 1 RM 2 reps @ 85% of 1 RM 1 reps @ 90% of 1 […]
Read MoreConditioning: Black or Rx: In teams of three, with each team member starting on a different exercise, complete one minute at each exercise for 7 rounds. Rest the remainder of the minute if you finish the required reps before the minute is up. Minute 1: 16 Alternating Dumbbell Snatches 50#/35 Minute 2: 15 Push ups […]
Read MoreStrength: Performance Challenge: Work on your template! Strength work: Bench Press – Try to complete one more rep in your AMRAP set from last week! 12 reps @ 60% of 1 RM 10 reps @ 65% of 1 RM 8 reps @ 70% of 1 RM 6 reps @ 75% of 1 RM AMRAP […]
Read MoreConditioning: Black or Rx: Complete the following for time: 3 rounds of: 15 Deadlifts 95#/65 12 Hang Cleans 95#/65 9 Ring Rows Rest 2 minutes, then: 3 Rounds of: 12 Deadlifts 115#/95 9 Hang cleans 115#/95 6 Dead hang pull ups Rest 2 minutes, then: 3 Rounds of: 9 Deadlifts 135#/105 6 Hang […]
Read MoreStrength: Performance Challenge: Work on your template! Black: Back Squat – Try to complete one more rep in your AMRAP set from last week! 12 reps @ 60% of 1 RM 10 reps @ 65% of 1 RM 8 reps @ 70% of 1 RM 6 reps @ 75% of 1 RM AMRAP @ 60% […]
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