Conditioning: “BFF’s” Black or RX: With a partner and with one person working at a time, complete: 50 Box jumps 24”/20 50 Calories on the rower 50 Alternating Dumbbell Snatches 50#/35 (total) 50 Front racked lunges 95#/65 (total) 50 Toes to bar 50 Shoulder to overhead 95#/65 50 Dumbbell deadlifts 70#/50 50 Burpees 50 Air […]
Strength– Choose one of the following options: Strength: Bench Press: Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM Green Strength: Landmine Press: complete 1 side bridge for 20 seconds on each arm in between each set […]
Conditioning: Black or RX: Complete as many rounds and reps as possible in 18 minutes of: 1 Sled Push down and back 135#/90 3 Power Cleans 135#/95 5 Handstand push-ups progression reps on the wall 7 Kipping pull ups Green or Scaled: Complete as many rounds and reps as possible in 18 minutes […]
Strength Option: – Choose one of the following options: Strength: Back Squat Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM Green Strength: Goblet Squats: Set 1: 7 reps with a heavy kettlebell Set 2: 13 reps with […]
Conditioning: “Double Dragon” Black or RX: 5 rounds for time of: Run 400 meters 14 Deadlifts 185#/115 21 Burpees Green or Scaled: 5 rounds for time of: Row 400 meters 14 Deadlifts 135#/95 21 Squat thrusts Blue or RX+: 5 rounds for time of: Run 400 meters 14 Deadlifts 225#/155 21 Burpees
Strength– Choose one of the following options: Strength: Deadlift: Work up to a 1 rep max Olympic Lifting: power or squat clean: work up to a 1 rep max Green Option: Deadlift: Work up to a 5 rep max on each arm. Conditioning: “Skidsteer” Black or RX: Complete 3 rounds of the following: In 4 […]
Strength– Choose one of the following options: Strength: Bench Press: Work up to a 1 rep max Olympic Lifting: Push or Split jerk: work up to a 1 rep max Green Option: Landmine Press:Work up to a 5 rep max on each arm. Conditioning: ‘Benjamin Button” Black or RX: 5 rounds for time of: 10 […]
Conditioning: “Whippersnapper” Black or RX: Complete 2 rounds for time of: 20 DB deadlifts 50#/35 20 double unders 20 Wall Balls 20#/14 20 double unders 20 Plate Overhead lunges 45#/25 (total) 20 double unders 20 kettlebell swings (shoulder height) 70#/53 20 double unders 20 Box jumps 24”/20 20 double unders Green or Scaled: Complete 2 […]
Skill: Strength testing week starts today! Review how to spot the back squat correctly Strength Option: – Choose one of the following options: Strength: Back Squat: Work up to a 1 rep max Olympic Lifting Option: Power or Squat snatch: Work up to a 1 rep max Green option: Goblet Squat: work up to a […]
Conditioning: Black or RX: In a team of 3, complete 30 total rounds (10 per person) of the following: 1 Sled push 135#/95 8 Push ups This workout will be done conga line style until all rounds are completed. Green or Scaled: In a team of 3, complete 30 total rounds (10 per person) […]