Conditioning: “Johnny Cage” Black or RX: In 20 minutes, complete as many rounds and reps as possible of: 8 Front squats 95#/65 6 Power snatches 95#/65 4 Dead hang pull ups 2 Ring Dips. Add 1 additional dip with each round completed Green or scaled: In 20 minutes, complete as many rounds and reps as […]
Strength Option: Every minute, on the minute for 12 minutes complete the following: Strength option: 2 Deadlifts @ 65% of 1 RM or with a 3 second pause just off the ground on each rep. Make each rep explosive! Strength Option: 5 Barbell glute bridges or 5 deadlifts with a moderately load. Olympic Lifting Option: […]
Conditioning: “Liu Kang” Black or RX: 3 rounds for time of: 20 Wall Balls 20#/14 8 Hanging one arm DB clean and jerks on each arm 50#/35 20 Box jump overs 24”/20 8 One arm hanging DB snatches on each arm 50#/35 Green or Scaled: 3 rounds for time of: 20 lighter wall balls or […]
Power Development – Every minute, on the minute for 12 minutes complete the following: Olympic Lifting Option: 1 Power or squat snatch starting with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. No misses! Green: 6 goblet squats with a moderate […]
Conditioning: “Sub-Zero and Scorpion” Black or RX: In teams of two, complete 6 rounds of the following with one person working, while one person rests: 20 Hanging DB lunges 50#/35 (total) 20 Calories on the rower 20 Shoulder to overhead reps 95#/65 20 Toes to bar Green or scaled: In teams of two, complete 6 […]
Conditioning: “Square Peg, Round Hole” Black or RX: In 18 minutes, complete as many rounds and reps as possible of: 15 Box Jumps 24”/20 12 Thrusters 75#/55 9 Kipping pull ups Green or scaled: In 18 minutes, complete as many rounds and reps as possible of: 15 Step ups 20”/16 12 Bucket tosses 20#/15 6 […]
Conditioning: “Main Event” Black or RX: Complete the following for time: 5 rounds of: 8 Shoulder to overhead reps 115#/75 40 Double unders Rest for 5 minutes, then: 5 rounds of: 10 Front squats 115#/75 8 Ring dips Rest for 5 minutes, then: 75 Wall balls 20#/14 Green or Scaled: Complete the following for time: […]
Strength Option: Every minute, on the minute for 12 minutes complete the following: Strength option: 3 Deadlifts @ 65% of 1 RM or with a moderate load. Make each rep explosive! Strength Option: 5 Barbell glute bridges with a moderately heavy load. Olympic Lifting Option: 1 Power or squat clean with a 2 second pause […]
Strength – Every minute, on the minute for 12 minutes complete the following: Olympic Lifting Option: 1 Power or squat snatch starting with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. No misses! Green: 6 goblet squats with a moderate […]
Conditioning: “Monster Mash” Black or RX: Complete the following for 5 rounds. Accumulate as many reps as possible in 30 seconds of the following exercises. Rest for 30 seconds in between each exercise. Rowing for calories Toes to bar Push ups Squat cleans 75#/55 Green or Scaled: Complete the following for 5 rounds. Accumulate as […]