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Friday 5.24.19

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Deadlift
Build to a Heavy Set of 3

Fitness Conditioning
AMRAP 15:
90 Single Unders
30 Wallballs (14/10)
15 Deadlifts (165/115)

Sport Conditioning
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Competitor Conditioning
“Napalm”
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Females 9′ Target

Thursday 5.23.19

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Fitness Conditioning
Teams of 3:
7 Minute AMRAP:
150/100 Calorie Row
Max Overhead Squats (75/55)

Rest 3 Minutes

6 Mininute AMRAP:
120/80 Calorie Row
Max Hang Squat Cleans (75/55)

Rest 3 Minutes

5 Minute AMRAP:
90/60 Calorie Row
Max Thrusters (75/55)

Sport Conditioning
Teams of 3:
7 Minute AMRAP:
150/100 Calorie Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
120/80 Calorie Bike
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
90/60 Calorie Bike
Max Thrusters (135/95)

Tuesday 5.21.19

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Strict Handstand Pushups
For Time, with a 10:00 Time Cap:
50 Strict Handstand Pushups

or 10 min to work on HSPU progressions

Fitness Conditioning
AMRAP 4:
21/15 Calorie Bike or Ski
27 Burpees
27 Pull-ups/Ring Rows

Rest 4 minutes

AMRAP 4:
15/9 Calorie Bike or Ski
21 Burpees
21 K2E

Rest 4 minutes

AMRAP 4:
9/6 Calorie Bike or Ski
15 Burpees
15 Pull-ups/RingRows

Sport Conditioning
AMRAP 4:
27/21 Calorie Row or Ski
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:
21/15 Calorie Row or Ski
21 Burpees
21 Toes to Bar

Rest 4 minutes

AMRAP 4:
15/9 Calorie Row or Ski
15 Burpees
15 Pull-ups

Friday 5.17.19

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Fitness Conditioning
AMRAP 20:
200 Meter Run
14/10 Calorie Bike or Ski
2 Rounds of Strict “Cindy”

1 Rd of Strict Cindy = 5 Strict Pull-ups or Ring Rows, 10 Push-ups, 15 Air Squats

Sport Conditioning
AMRAP 20:
200 Meter Run
20/14 Calorie Row or Ski
2 Rounds of Strict “Cindy”

1 Rd of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats