Conditioning: “Tang” Black or RX: Partner workout! One partner will work at a time. Complete as many rounds and reps as possible in 20 minutes of: 20 Push ups 20 Toes to bar or toes to bar progression 20 Power Snatches 75#/55 20 Calories on the rower Green or scaled: Partner workout! One partner will […]
Strength: Strength Option: Deadlift: Complete 1 set of 5 reps @ 80-82% of 1RM. Then complete 1 set of 3 reps with the same weight. Then complete 3 sets of 8 single leg deadlifts with a DB on each leg. Olympic Lifting Option: Power or squat clean: complete 1 set of 3 reps @ 80-82% […]
Conditioning: “Crystal Pepsi” Black or RX: 10 rounds for time of: 3 Thrusters 115#/80 10 Bar over burpees Rest 1 minute in between each round Green or scaled: 10 rounds for time of: 5 Kettlebell squat cleans 70#/53 10 Squat thrust step overs Rest 1 minute in between each round Blue or RX+: 10 rounds […]
Strength Work: Strength Option: Bench Press: Complete 1 set of 5 reps @ 80-82% of 1 RM. Then complete 1 set of 3 reps with the same weight. Then complete 3 sets of 8 one arm DB bench press reps on each arm with a challenging weight Olympic Lifting Option: Push or Split Jerk: Complete […]
Strength Work: Strength Option: Back Squat: Complete 1 set of 5 reps @ 80-82% of 1 RM, then complete 1 set of 3 reps with the same weight Then complete 3 sets of 8 back racked split squats on each leg. Use 40-50% of 1RM back squat Olympic Lifting Option: Power or Squat snatch complete […]
Conditioning: Black or RX: with a partner, complete the following. One partner works, while the other rests: 300 Double unders 200 Bodyweight lunges 100 Burpees 400 meter run (both partners run at the same time) Green or Scaled: With a partner, complete the following. One partner works, while the other rests: 300 Single unders or […]
Strength: Strength Option: Deadlift: Complete 1 set of 5 reps @ 80-82% of 1RM Then complete 3 sets of 8 single leg deadlifts with a DB on each leg. Olympic Lifting Option: Power or squat clean: complete 1 set of 3 reps @ 80-82% of 1 RM Then complete: 3 sets of 1 rep of […]
Strength: Strength Option: Bench Press: Complete 1 set of 5 reps @ 80-82% of 1 RM Then complete 3 sets of 8 one arm DB bench press reps on each arm Olympic Lifting Option: Push or Split Jerk: Complete 1 set of 3 reps @ 80-82% of 1 RM Then complete: 3 sets of 5 […]
Strength Work: Strength Option: Back Squat : Complete 1 set of 5 reps @ 80-82% of 1 RM Then complete 3 sets of 8 back racked split squats on each leg. Use 40-50% of 1RM back squat Olympic Lifting Option: Power or Squat snatch complete 1 set of 3 reps @ 80-82% of 1 RM […]
Skill: for 8 minutes work on the kipping swing for toes to bar First time kippers: Work on creating the “C” and “reverse C” position For folks who struggle linking kipping T2B: Work on the speedometer method. For folks who are efficient on T2B: Work on creating a faster, more efficient swing Conditioning: Black or […]