Conditioning: “Texas Toast” Black or RX: 3 rounds of: 1 minute of Rowing for calories 1 minute of Hang cleans 75#/55 1 minute of Ring dips 1 minute of Dumbbell deadlifts 50#/35 1 minute of OH lunges with a 45#/25 plate 1 minute of Rest Green or Scaled: 3 rounds of: 1 minute of […]
Olympic lifting or Strength options: Strength option: Bench Press or Strict Press Complete the following rep scheme: 3 sets of 4 reps @ 80% of 1 RM 1 set of 8 @ 70% of 1 RM 1 set of 12 @ 60% of 1 RM Olympic Lifts: Choose Push or Split Jerk Complete the following […]
Conditioning: “Blueberry Toaster Strudel” Black or RX: Complete the following for time: 3 rounds of: 12 Power cleans 95#/65 12 Burpees 12 Dumbbell Squats 35#/20 Rest 3 minutes, then: 3 rounds of: 9 Power cleans 115#/80 9 Burpees 9 Goblet Squats 53#/35 Rest 3 minutes, then: 3 rounds of: 6 Power cleans 135#/95 6 […]
Olympic lifting or Strength options: Strength option: Front Squat Complete the following rep scheme: 3 sets of 4 reps @ 80% of 1 RM 1 set of 8 @ 70% of 1 RM 1 set of 12 @ 60% of 1 RM Olympic Lifts: Choose power or squat snatches Complete the following rep scheme: 3 […]
Conditioning: GBCF Open Workout #4 RX: Part A: Complete the following for time: 21-15-9 of: Kipping pull ups Overhead Kettlebell Swings 70#/53 Burpees Rest 3 minutes. Part B: Within a 3-minute window, find a 1 RM Cluster (squat clean thruster) Scaled: Part A: Complete the following for time: 21-15-9 of: Jumping Pull ups Overhead Kettlebell […]
Conditioning: “Tappas” Black or RX: Complete 6 rounds of: Minute 1: 12 Box jump overs 24”/20 Minute 2: 12/10 Calories on either the rower or Air-bike Minute 3: 16 Wall Balls 20#/14 Minute 4: 20 Mountain climbers on each leg Green or Scaled: Complete 6 rounds of: Minute 1: 12 Step up overs 20”/16 (total) […]
Olympic lifting or Strength option: Step 1: Choose one of the following movement to complete the strength portion: Bench Press Strict Press Push Jerk Split Jerk Step 2: Complete the following rep scheme: Minute 1: 3 reps @ 72% of 1 RM Minute 2: 2 reps @ 77% of 1 RM Minute 3: 1 rep […]
Conditioning: “Rodeo Cheeseburger” Black or RX: In 20 minutes, complete as many rounds and reps as possible of: 6 Hanging dumbbell lunges on each leg 50#/35 12 Toes to bar 6 Dumbbell snatches on each arm 50#/35 12 Dumbbell goblet squats 53#/35 6Ring dips Green or Scaled: In 20 minutes, complete as many rounds and […]
Strength Work: Olympic lifting or Strength option: Step 1: Choose one of the following movements to complete in the strength portion of class: Power Snatch Squat snatch Back Squat Step 2: Complete the following rep scheme: Minute 1: 3 reps @ 72% of 1 RM Minute 2: 2 reps @ 77% of 1 RM Minute […]
GBCF Open Workout #3: RX: In 15 minutes, complete the following: 50 Calories on the rower 40 Alternating dumbbell snatches 50#/35 (total) 30 Hand release push-ups 20 Box jumps 30”/24 10 Power clean + 1 Front racked lunge on each leg 135#/95 With the remaining time, complete as many bar muscle ups as possible Scaled: […]