Conditioning “Butterfinger” Black or RX: Complete as many rounds and reps as possible in 20 minutes of: 5 Dead hang pull ups 10 Squat cleans 95#/65 15 Push ups 20 Alternating dumbbell snatches 50#/35 (total) 40 Double unders Green or Scaled: Complete as many rounds and reps as possible in 20 minutes of: 5 Assisted […]
Strength option: Deadlift 3 reps @ 75% of 1 RM 5 reps @ 75% of 1 RM 3 reps @ 80% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 5 reps @ 85% of 1 RM Olympic Lifting Option: Power or squat cleans 1 rep @ […]
Conditioning: “Snickers Ice Cream Bar” Black or Rx: Every minute, on the minute, for 30 minutes, complete: Minute 1: Run 200 meters Minute 2: 10 burpees Minute 3: rest *Reduce the run to a 100m run (first telephone pole) if you cannot complete the 200m run within a minute Green or Scaled: Every minute, on the minute, for 30 […]
Strength: Strength option: Front Squat: 3 reps @ 75% of 1 RM 5 reps @ 75% of 1 RM 3 reps @ 80% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 5 reps @ 85% of 1 RM Olympic Lifting Option: Power or squat snatch: 1 […]
Conditioning: “Fun Size” Partner workout! Teams will complete the cleans in an I go, you go style. The number listed is the total for the team. Wall Balls will be completed in a synchronized fashion! Black or RX: For time: 40 Synchronized Wall-Balls 20#/14 30 Cleans 115#/80 40 Synchronized Wall-Balls 20#/14 20 Cleans 135#/95 40 […]
Conditioning: “News Team, Assemble!” Black or RX: With a partner, complete as many rounds and reps as possible in 20 minutes of: 40 Calorie row (one person works, while the other rests) 20 Synchronized toes to bar 2 Sled pushes 135#/90 down and back outside (one person works, while the other rests) Green or Scaled: […]
Strength: Bench Press! 5 reps @ 80% 3 reps @ 85% 1 rep at 90% 3 reps @ 85% 5 reps @ 80% Olympic Lifting Option: Push or Split jerk 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% 2 reps @ 85% 3 reps @ 80% Green Option: Landmine Press 11 […]
Conditioning: “Baxter” Black or Rx: Complete the following for time: 30-20-10 of: Burpees Wall Balls 20#/14 Rest 3 minutes, then complete: 30-20-10 of: Box Jumps 24”/20 Alternating dumbbell snatches (total) (50#/35) Green or Scaled: Complete the following for time: 30-20-10 of: Squat thrusts Light wall balls or air squats Rest 3 minutes, then complete: 30-20-10 […]
Strength: Add a small amount of weight onto your sets from last week! Front Squats: Complete the following: 5 reps @ 80% 3 reps @ 85% 1 rep at 90% 3 reps @ 85% 5 reps @ 80% Olympic Lifting Option: Power or squat clean: 3 reps @ 80% 2 reps @ 85% 1 rep […]
Conditioning: “Glass Case of Emotions” Complete the following for time: Black or Rx: 30 Power Cleans 115#/80 Rest 2 minutes 800 meter run Rest 2 minutes 30 Kipping pull ups Rest 2 minutes 30 Power snatches 95#/65 Rest 2 minutes 50 Calories on the rower Green or Scaled: 60 Shoulder height KB […]