Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive deadlift reps with 65-70% of 1 RM Odd minutes: 1 DB carry from cone to cone outside with a moderate weight Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: Even minutes: […]
Read MoreStrength: Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive Bench Press reps with 65-70% of 1 RM Odd minutes: 5 hanging DB lunges on each leg with a moderate weight Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: Even […]
Read MoreStrength: Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive Bench Press reps with 65-70% of 1 RM Odd minutes: 5 hanging DB lunges on each leg with a moderate weight Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: […]
Read MoreBlack 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 […]
Read MoreStrength: Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive back squats with 65-70% of 1 RM Odd minutes: 6 supinated barbell rows Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 power or squat snatches with 70-75% […]
Read MoreConditioning: RX: First, complete 60 alternating dumbbell snatches 50#/35 (total) as quick as possible Rest 2 minutes. Next, in 4 minutes, complete as many wall balls 20#/14 as possible Rest 2 minutes, then complete: 4 rounds for time of: 6 front racked lunges 95#/65 on each leg 10 push ups 50 double unders Scaled: […]
Read MoreDeadlifts: Complete the following: add a small amount to last week’s effort 5 reps @ 80% 3 reps @ 85% 1 rep at 90% 3 reps @ 85% 5 reps @ 80% Olympic Lifting Option: Power or squat clean: add a small amount to last week’s effort 3 reps @ 80% 2 reps @ […]
Read MoreConditioning: Black or RX: Partner workout: For 10 minutes, complete the following: Partner 1: sled push down and back 135#/95, then one farmer’s carry 50#/35 down and back Partner 2: rest Partners switch back and forth Rest 2 minutes, then for 10 minutes, complete: Partner 1: Row 10 calories, then 6 power snatches 75#/55 […]
Read MoreStrength: Back Squats: Complete the following: Add a small amount to last week’s effort 5 reps @ 80% 3 reps @ 85% 1 rep at 90% 3 reps @ 85% 5 reps @ 80% Olympic Lifting Option: Power or squat snatch: Add a small amount to last week’s effort 3 reps @ 80% 2 […]
Read MoreConditioning: 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 15 kettlebell swings 70#/53 Rest for the remaining time. Blue or RX+: Complete 7 rounds of: In […]
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