Conditioning: Black or RX: 4 rounds of: 40 seconds of rowing for calories, 20 seconds off 40 seconds of box jump overs 24”/20, 20 seconds off 40 seconds of front squats 95#/65, 20 seconds off 40 seconds of alternating dumbbell snatches 50#/35, 20 seconds off Green or Scaled: 4 rounds of: 40 seconds of rowing […]
Read MorePower Development: Olympic Lifting Option: Work up to a heavy complex of: 2 push jerks, 1 split jerk Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex. Green option: Landmine Press Complete a heavy set of 5 reps on each arm Then, complete 3 sets of […]
Read MoreConditioning: “Nate” In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. He grew up in Durham, NH. Black or RX option: “Mini Nate” Complete as many rounds and reps as possible of: […]
Read MorePower Development: Olympic Lifting Option: Work up to a heavy complex of: Choose either power or squat snatch High hang snatch, above knee hang snatch, snatch (from floor) Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex. Green option: Goblet Squat Complete a heavy set […]
Read MoreConditioning: “Winning Powerball Ticket” Black or RX: 5 rounds of: 25 Wall Balls 20#/14 20 Alternating Dumbbell Snatches 50#/35 (total) 15 Push ups 10 Front racked lunges (95#/65) (total) Green or Scaled: 5 rounds of: 25 Air Squats 20 Kettlebell Swings 70#/53 15 Assisted push ups 10 Goblet lunges (70#/53) (total) Blue or RX+ […]
Read MoreStrength: Work through your Performance Template Black: Deadlift: Set 1: 8 reps @ 75% of 1 RM Set 2: 6 reps @ 80% of 1 RM Set 3: 4 reps @ 85% of 1 RM Set 4: 2 reps @ 90% of 1 RM Rest as needed in between sets Green: Deadlift Set […]
Read MoreConditioning: “Halloween 2018” In a team of 2, complete the following with 1 person working, while the other rests: Black or RX: 2000 meter row 100 Hang cleans 95#/65 80 Box jumps 24”/20 60 toes to bar Green or Scaled: 2000 meter row 200 mountain climbers (total) 80 Step ups 20”/16 60 Hanging […]
Read MoreStrength: Work through your Performance Template Strength: Back Squat: Set 1: 8 reps @ 75% of 1 RM Set 2: 6 reps @ 80% of 1 RM Set 3: 4 reps @ 85% of 1 RM Set 4: 2 reps @ 90% of 1 RM Rest as needed in between sets Green: Goblet […]
Read MoreStrength: Work on your Performance Challenge Template or: Strength: Bench Press Set 1: 8 reps @ 75% of 1 RM Set 2: 6 reps @ 80% of 1 RM Set 3: 4 reps @ 85% of 1 RM Set 4: 2 reps @ 90% of 1 RM Rest as needed in between sets Green: […]
Read MoreStrength: Performance Challenge: Work on your template! Strength Option: Every minute, on the minute for 11 minutes, complete 2 deadlifts. Start at 80% of 1 RM. Add weight if you feel you can. Olympic Lifting option: Clean complex: 1 clean high pull, 1 power or squat clean, 1 Front Squat. Complete 5 rounds of this […]
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