Strength: Black: Deadlift 10 Reps @ 65% of 1 RM 8 Reps @ 70% of 1 RM 6 Reps @ 75% of 1 RM 4 Reps @ 80% of 1 RM 2 Reps @ 85% of 1 RM Green: Deadlift 12 reps @ a light/ moderate weight 10 reps with a heavier […]
CONTINUE READINGConditioning: Black or Rx: In 3 minutes, complete: 200 meter run 8 dead-hang pull ups AMRAP squat cleans 75#/55 Rest 2 minutes. Then, In 3 minutes, complete: 200 meter run 6 dead-hang pull ups AMRAP squat cleans 95#/65 Rest 2 minutes. Then, In 3 minutes, complete: 200 meter run 4 dead-hang pull […]
CONTINUE READINGStrength: Black: Bench Press 10 Reps @ 65% of 1 RM 8 Reps @ 70% of 1 RM 6 Reps @ 75% of 1 RM 4 Reps @ 80% of 1 RM 2 Reps @ 85% of 1 RM Green: Landmine press 10 reps @ a light/ moderate weight on each arm 8 reps […]
CONTINUE READINGConditioning: Black or Rx: 5 rounds for time of: 6 Squat snatches 115#/75 12 Burpees 18 Wall balls 20#/14 Green or Scaled: 5 rounds for time of: 9 Power snatches 115#/75 -–or—12 med ball slams 20#/15 12 Squat thrusts 18 Air Squats Blue or Rx+: 5 rounds for time of: 6 Squat snatches […]
CONTINUE READINGStrength: Black: Back Squat 10 Reps @ 65% of 1 RM 8 Reps @ 70% of 1 RM 6 Reps @ 75% of 1 RM 4 Reps @ 80% of 1 RM 2 Reps @ 85% of 1 RM Green: Back Squat or Goblet Squat 12 reps @ a light/ moderate weight 10 reps […]
CONTINUE READINGConditioning: Black or Rx: For 20 minutes and in teams of 3, complete the following: Partner 1: Sled push down and back Partner 2: AMRAP Dumbbell Snatches 50#/35 Partner 3: Rest Green or Scaled: For 20 minutes and in teams of 3, complete the following: Partner 1: Sled pull down and back Partner 2: […]
CONTINUE READINGStrength: Ratchet loading: Black: Front Squat. Rest as needed in between setsand in between ratchets 3 reps @ 72% 5 reps @ 72% 3 reps @ 77% 5 reps @77% 3 reps @ 82% 5 reps @ 82% Green: Goblet Squat. Rest as needed in between setsand in between ratchets 6 […]
CONTINUE READINGConditioning: Black or Rx: For 30 minutes, complete the following: Even minutes: 200 meter run Odd Minutes: 10 burpees Green or Scaled: For 30 minutes, complete the following: Even minutes: 200 meter row Odd Minutes: 10 Squat thrusts Blue or Rx+: For 30 minutes, complete the following: Even […]
CONTINUE READINGStrength: Ratchet loading: Black: Deadlift. Rest as needed in between sets and in between ratchets 3 reps @ 72% 5 reps @ 72% 3 reps @ 77% 5 reps @77% 3 reps @ 82% 5 reps @ 82% Green: Deadlift. Rest as needed in between sets and in between ratchets […]
CONTINUE READINGConditioning: Black or Rx: 3 rounds for time of: 4 Push Jerks 135#/95 5 Front Squats 135#/95 6 Power Cleans 135#/95 10 Push ups 15 Toes to bar 30 Double Unders Rest 2 minutes in between each round Green or Scaled: 3 rounds for time of: 8 Ring rows 10 Goblet Squats […]
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