Strength: For all strength options, complete 10 minutes of an every minute, on the minute scheme for 10 minutes. From minutes 1-4, complete 3 reps each minute From minutes 5-7, complete 2 reps each minute From minutes 8-10, complete 1 rep each minute Start at 75% of 1 RM and add weight as you feel […]
Conditioning: “Harry and Marv” Black or Rx: 5 rounds, on the 4:00 of: 8 Front racked lunges on each leg 95#/65 16 Alternating Dumbbell Snatches 50#/35 (total) 50 Double unders Green or Scaled: 5 rounds, on the 4:00 of: 8 Goblet 70#/53 or bodyweight lunges on each leg 16 bucket tosses 20#/15 150 single unders […]
Strength: For all strength options, complete 10 minutes of an every minute, on the minute scheme for 10 minutes. From minutes 1-4, complete 3 reps each minute From minutes 5-7, complete 2 reps each minute From minutes 8-10, complete 1 rep each minute Start at 75% of 1 RM and add weight as you feel […]
Conditioning: “Todd and Margo Chester” Black or Rx: Complete as many rounds and reps in 20 minutes of: 50 Calories on the rower 40 Wall Balls 20#/14 30 Burpees 20 Deadlifts 185#/135 Green or Scaled: Complete as many rounds and reps in 20 minutes of: 50 Calories on the rower 40 Air Squats 30 Squat […]
Strength: For all strength options, complete 10 minutes of an every minute, on the minute scheme for 10 minutes. From minutes 1-4, complete 3 reps each minute From minutes 5-7, complete 2 reps each minute From minutes 8-10, complete 1 rep each minute Start at 75% of 1 RM and add weight as you feel […]
Strength: Strength Option: Paused Deadlift! Work up to a heavy set of 3 reps with a 2 second pause just off the ground on each rep. The rest of the rep should be a normal deadlift. Your set of 3 should be around 75-80% of your deadlift 1 RM. Then take 65% of your deadlift […]
Conditioning: “Magic School Bus” Black or Rx: Complete as many rounds and reps for 5 minutes of: 12 Toes to bar 12 Power cleans 95#/65 Rest 3:00 Complete as many rounds and reps for 5 minutes of: 9 Toes to bar 9 Power cleans 115#/80 Rest 3:00 Complete as many rounds and reps for 5 […]
Strength: Strength Option: Paused Bench Press! Work up to a heavy set of 3 reps in the paused bench press. Your set of 3 should be around 75-80% of your bench press 1 RM. Then complete 3 sets of 5 paused bench presses at 65% of your 1 RM bench press All reps should have […]
Conditioning: “Marlboro Reds” Conditioning: “Marlboro Reds” Black or Rx: Complete 6 rounds of the following for time: 4 Strict pull ups 6 Hanging dumbbell lunges on each leg 50#/35 12 Push ups 12 Box jumps 24”/20 Green or Scaled: Complete 6 rounds of the following for time: 4 Assisted Pull ups 6 Hanging dumbbell […]
Strength: Strength Option: Paused Back Squat! Work up to a heavy set of 3 reps in the paused back squat. Your set of 3 should be around 75-80% of your back squat 1 RM. Then complete 3 sets of 5 paused back squats at 65% of your 1 RM back squat All reps should have […]