Blog Search

Wednesday 4.25.18

By: 0

Back Squat
Work up to a heavy set of 5

Fitness Conditioning
Alternating On the Minute x 14 (7 Rounds):
Odd – 15/12 Calorie Row
Even – :30 Seconds Max Medicine Ball Squat Cleans (14/10)

Sport Conditioning
Alternating On the Minute x 14 (7 Rounds):
Odd – 15/12 Calorie Assault Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

Score is lowest number of Medicine Ball Squat Cleans

Thursday 4.19.18

By: 0

Fitness Conditioning
For Time:
200 Meter Run
27 Wallballs (14/10)
27 Box Step Ups (24/20)
200 Meter Run
21 Wallballs (14/10)
21 Box Step Ups (24/20)
200 Meter Run
15 Wallballs (14/10)
15 Box Step Ups (24/20)
200 Meter Run
9 Wallballs (14/10)
9 Box Step Ups (24/20)
200 Meter Run

Sport Conditioning
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

Wednesday 4.18.18

By: 0

Deadlift
Build to a Heavy Set of 5

Fitness Conditioning
AMRAP 12:
6 H.R. Push-ups
9 Deadlifts (155/105)
60 Single Unders

Sport Conditioning
AMRAP 12:
6 Handstand Push-ups
9 Deadlifts (185/135)
30 Double Unders

Competitor Conditioning
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Tuesday 4.17.18

By: 0

Front Squat
Heavy Set of Each:
5-4-3-2-1

Fitness Conditioning
AMRAP 4:
21/15 Calorie Row
21 K2E or HKR
21 Front Squats (65/45)
rest 4 minutes 
AMRAP 4:
15/12 Calorie Row
15 K2E or HKR
15 Front Squats (75/55)
rest 4 minutes 
AMRAP 4:
9/6 Calorie Row
9 K2E or HKR
9 Front Squats (95/65)

Sport Conditioning
AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes 
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes 
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)