Conditioning: Black or RX: In 20 minutes, with a partner, and one person working at a time, complete: 30 Thrusters 95#/65 30 Box jumps 24”/20 30 KB swings 70#/53 Green or Scaled: In 20 minutes, with a partner, and one person working at a time, complete: 30 Wall Balls 20#/14 or air squats 30 Step […]
CONTINUE READINGStrength: Black Option: Deadlift ladder Take 75% of your 1 RM and complete the following rep scheme: 3-6-9-6-3. Rest as needed in between sets. Use the same weight for each set Green Option: Deadlift ladder: With a moderate to heavy weight, complete the following rep scheme: 6-9-12-9-6. Rest as needed in between sets. Use the […]
CONTINUE READINGConditioning: Black or RX: 10 Rounds of: In 1 minute, complete: 20 double unders 3 power snatches 115#/75 AMRAP burpees Rest for 2 minutes in between each round Green or Scaled: 10 Rounds of: In 1 minute, complete: 60 single unders 3 bucket tosses 20#/15 AMRAP Squat thrusts Rest for 2 minutes in between each […]
CONTINUE READINGStrength: Black Option: Back Squat Pyramid Take 75% of your 1 RM and complete the following rep scheme: 3-6-9-6-3. Rest as needed in between sets. Use the same weight for each set Green Option: Goblet Squat Pyramid With a moderate to heavy kettlebell, complete the following rep scheme: 6-9-12-9-6. Rest as needed in between sets. […]
CONTINUE READINGConditioning: Black or RX: 5 rounds of: For 2 minutes, complete the following: 12 Hang cleans 95#/65 9 Front squats 95#/65 6 Shoulder to overhead 95#/65 Max reps of push ups Rest 2 minutes between sets. Green or Scaled: 5 rounds of: For 2 minutes, complete the following: 12 KB Swings 70#/53 9 Goblet squats […]
CONTINUE READINGPower Development – Every minute, on the minute for 12 minutes complete the following: Black: 1 Power clean with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. Try to end heavier than last week. No misses! Green: 3 Deadlifts […]
CONTINUE READINGConditioning: Black or RX: In a team of 2, complete the following with one person working at a time: 100 Hang Cleans 115#/75 100 Overhead plate lunges (total) 45#/25 100 Box Jumps 24”/20 100 Calories on the rower Green or Scaled: In a team of 2, complete the following with one person working at a […]
CONTINUE READINGPower Development – Every minute, on the minute for 12 minutes complete the following: Black: 1 Squat clean thruster. Start at 70% of 1 RM and work up in weight if you feel you can. Try to end heavier than last week. Green: 3 Bench Press reps @ 65% of 1 RM or 3 landmine […]
CONTINUE READINGConditioning: Black or RX: In 20 minutes, complete as many rounds and reps as possible of: 1 Power Clean 155#/105 2 Dead Hang Pull Ups 4 Dumbbell snatches on each arm 50#/35 8 Push ups Green or Scaled: In 20 minutes, complete as many rounds and reps as possible of: 4 Slam Balls 20#/15 2 […]
CONTINUE READINGPower Development – Every minute, on the minute for 12 minutes complete the following: Black: 1 Power snatch with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. Try to end heavier than last week. No misses! Green: 3 Front […]
CONTINUE READING