Conditioning: Black or RX: 3 rounds of: 1 minute of Wall Balls 20”/14 1 minute of hang cleans 75#/55 1 minute of Double unders 1 minute of calories on the rower 1 minute of Front racked dumbbell lunges 35#/20 1 minute of rest Green or Scaled: 3 rounds of: 1 minute of light wall balls or Air […]
Strength Work: Add a small amount of weight (2.5-5lbs) to your effort from last week! Olympic lifting option: Tempo power or squat snatches. Start the rep in the top position of a snatch grip deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift. Complete […]
Conditioning: Black or RX: 5 rounds for time of: 10 Power Snatches 75#/55 10 Push ups 10 Thrusters 75#/55 10 Toes to bar Green or Scaled: 5 rounds for time of: 10 Bucket tosses 20#/15 10 Assisted push ups 10 Goblet squats 70#/53 10 Hanging knee raises / hanging straight leg raises / PUBAMS Blue […]
Strength Work: Add a small amount of weight (2.5-5lbs) to your effort from last week! Olympic lifting option: Tempo power or squat cleans. Start the rep in the top position of a deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift. Complete 5 sets […]
Conditioning: Black or RX: In teams of three and in 20 minutes, complete as many reps as possible of: Partner 1: Row 15 calories Partner 2: AMRAP Thrusters 95#/65 Partner 3: Rest Green or Scaled: In teams of three and in 20 minutes, complete as many reps as possible of: Partner 1: Row 15 calories […]
Strength Work: Olympic lifting option: Tempo power or squat snatches. Start the rep in the top position of a snatch grip deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift. Complete 5 sets of 1 rep. start your work sets at 60% of […]
Conditioning: Black or RX: Complete the following: In 5 minutes, complete as many rounds and reps as possible of: 10 Burpees 30 Double unders 10 Shoulder to overhead reps 75#/55 Rest 3 minutes, then: In 5 minutes, complete as many rounds and reps as possible of: 10 Burpees 30 Double unders 8 Shoulder to overhead […]
Strength Work: Olympic lifting option: Tempo power or squat cleans. Start the rep in the top position of a deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift. Complete 5 sets of 1 rep. start your work sets at 60% of 1 RM […]
Conditioning: Black or RX: Open workout 14.4: Complete as many rounds and reps as possible in 14 minutes of: 60 Calories on the rower 50 Toes to bar 40 Wall Balls 20#/14 30 Power Cleans 135#/95 20 Ring Muscle ups Green or Scaled: Scaled Open workout 14.4: Complete as many rounds and reps as possible […]
Strength Work: First, Pick one of the following: Black: Back squat Green: Goblet squat Blue: Squat or power clean and jerk Then complete the following waves: Add 2.5-5lbs to last week’s effort! Wave 1 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% Wave 2 3 reps @ 80% 2 reps @ […]