Conditioning: Black or RX: With a partner, complete as many rounds and reps in 20 minutes of: 50 Front racked lunges 95#/65 (total) 150 Double unders 50 Box jumps 24”/20 50 Dumbbell Deadlifts 50#/35 Green or Scaled: With a partner, complete as many rounds and reps in 20 minutes of: 50 Goblet lunges 70#/53 […]
Read MoreStrength: Black: Deadlift: – add a small amount of weight to last week’s effort 7 reps @ 75% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 1 rep @ 90% of 1 RM AMRAP @ 75% of 1 RM Green: Deadlift: 13 reps with a […]
Read MoreConditioning: Black or Rx: 10 rounds for time: 3 Thrusters 115#/75 10 Bar over burpees Rest 60 seconds in between each round Green or scaled: 10 rounds for time: 5 Kettlebell squat clean 70#/53 10 Squat thrusts Rest 60 seconds in between each round Blue or RX+: 10 rounds for time: 3 Thrusters […]
Read MoreStrength Work: Black: Back Squat – add a small amount of weight to last week’s effort 7 reps @ 75% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 1 rep @ 90% of 1 RM AMRAP @ 75% of 1 RM Green: Goblet Squat – […]
Read MoreConditioning: Black or RX: 2 rounds of: 90 seconds of Clean and jerks 95#/65 90 seconds of rest 90 seconds of Push ups 90 seconds of rest 90 seconds of Squat snatches 95#/65 90 seconds of rest 90 seconds of Toes to bar Green or Scaled: 2 rounds of: 90 seconds of power cleans […]
Read MoreConditioning: Black or RX: With a partner, complete as many reps as possible. One person works while one person rests: 5 minutes of one arm dumbbell thrusters 50#/35 5 minutes of ring rows 5 minutes of sled push 135#/90 5 minutes of sprinting down to the edge of the pavement and back (each run […]
Read MoreStrength: Black: Deadlift: 7 reps @ 75% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 1 rep @ 90% of 1 RM AMRAP @ 75% of 1 RM Green: Deadlift: 12 reps with a moderate weight 10 reps with a small amount of weight […]
Read MoreConditioning: Black or Rx: Complete the following for time: 100 Bodyweight lunges (total) 75 Burpees 50 Alternating Dumbbell Snatches 50#/35 25 Kipping pull ups Green or scaled: Complete the following for time: 100 Bodyweight lunges (total) 75 Squat thrusts 50 Kettlebell Swings 70#/53 15 Assisted or banded pull ups Blue or RX+: Complete the following […]
Read MoreStrength Work: Black: Back Squat 7 reps @ 75% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 1 rep @ 90% of 1 RM AMRAP @ 75% of 1 RM Green: Goblet Squat 12 reps with a moderate weight 10 reps with a small amount […]
Read MoreConditioning: Black or RX: AMRAP 6 minutes of: 20 Wall Ball Shots, 30#/20 10 Deadlifts, 185#/135 Rest 4 minutes AMRAP 6 minutes of: 20 Calories on the rower 10 Power snatches, 95#/65 Rest 4 minutes AMRAP 6 minutes of: 30 Double unders 10 Thrusters, 75#/55 Green or Scaled: AMRAP 6 minutes of: 20 Air […]
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