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 […]
Read MorePower 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 […]
Read MoreConditioning: 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 […]
Read MoreStrength 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 […]
Read MoreConditioning: “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 […]
Read MorePower Development – Choose one of the following options: (add 5lbs onto your sets from last week) Strength: Deadlift 6 @ 75% 4 @ 80% 2 @ 85% 6 @ 80% 4 @ 85% 2 @ 90% Olympic lifting: Power or squat clean 3 @ 75% 2 @ 80% 1 @ 85% 3 @ […]
Read MoreConditioning: Black or RX: Complete the following with a partner. Partition anyway you like! 150 Burpees 150 Alternating dumbbell snatches 50#/35 (total) Green or scaled: Complete the following with a partner. Partition anyway you like! 150 Squat thrusts 150 KB Swings 70#/53
Read MorePower Development –Choose one of the following options: (add 5lbs onto your sets from last week) Strength: Bench press or push press 6 @ 75% 4 @ 80% 2 @ 85% 6 @ 80% 4 @ 85% 2 @ 90% Olympic lifting: Push or split jerk 3 @ 75% 2 @ 80% 1 @ […]
Read MoreConditioning: “Spiderman Special” Black or RX: Complete 5 rounds of the following. Start each round where you left off on the last. In 3 minutes, complete as many rounds and reps as possible of: 12 Box Jumps 24”/20 9 Toes to bar 6 Handstand push ups 3 Chest to bar pull ups Rest 1 minute […]
Read MorePower Development – Choose one of the following options: (add 5lbs onto your sets from last week) Strength: Front Squat: 6 @ 75% 4 @ 80% 2 @ 85% 6 @ 80% 4 @ 85% 2 @ 90% Olympic lifting: Power or squat snatch 3 @ 75% 2 @ 80% 1 @ 85% 3 […]
Read More