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Thursday 6.13.19

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Strict Handstand Pushups or Rows
12 Sets for Time:
30% of Max Strict HSPU
-OR-
5 Barbell Bent Over Rows
Last week, we completed 10 sets. Using the same number, we are increasing to 12 sets.

Conditioning
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups

Box: (24”/20”)
One Dumbbell: Sport (50/35) Fitness (35/25)

Wednesday 6.12.19

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Push Jerk
Build to a Heavy Set of 3

Fitness Conditioning
AMRAP 15:
60 Single Unders
20 Dumbbell Hang Clean & Jerks (35/25)
60 Single Unders
Calories B(15/10) S(15/10)

Sport Conditioning
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
Calories R(20/15) S(18/12)

Monday 6.10.19

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Back Squat
Build to a heavy set of 3

Fitness Conditioning
7 Rounds, On the 3:00
Calories R(25/18) S(18/13)
5 Hang Power Cleans

Build in Weight Each Round. Score is Load.

Sport Conditioning
7 Rounds, On the 3:00
Calories B(25/18) S(25/18)
5 Hang Power Cleans

Build in Weight Each Round. Score is Load.

Saturday 6.8.19

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Fitness Conditioning w/Partner
For Time:
42 Hang Power Snatches (65/45)
200 Meter Run (together)
42 Overhead Squats (65/45)
200 Meter Run
30 Hang Power Snatches (65/45)
200 Meter Run
30 Overhead Squats (65/45)
200 Meter Run
18 Hang Power Snatches (65/45)
200 Meter Run
18 Overhead Squats (65/45)
200 Meter Run

Sport Conditioning w/Partner
For Time:
42 Hang Power Snatches (95/65)
400 Meter Run (together)
42 Overhead Squats (95/65)
400 Meter Run
30 Hang Power Snatches (95/65)
400 Meter Run
30 Overhead Squats (95/65)
400 Meter Run
18 Hang Power Snatches (95/65)
400 Meter Run
18 Overhead Squats (95/65)
400 Meter Run

Friday 6.7.19

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Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy

Fitness Conditioning
For Time:
1-2-3-4-5-6-7-8-9-10: K2E
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)

Sport Conditioning
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)