2017 05 22
EMOM 10 MIN ODD: Max Push Press (95#/65#) Even: Max Bar Facing Burpees Rest 2 min 10 MIN SKILL WORK The Bar Muscle up *10 min practicing the bar muscle up, Chest to Bar Pull up, or Pull up. This is dedicated time to get great coaching and an…
2017 05 21
4 Rounds 1 min DB Snatches (75#/55#) 15 sec rest 1 min Rope Climb 15 sec rest 1 min burpee box jump over (24"/20") 15 sec rest 1 Min Sandbag / Dball Lunges (bear hug only) [150#/100#] 15 sec rest 1 min 20/17 cal assault bike 1 min rest
2017 05 19
For Time Buy IN: 1200 Meter run 12 Rounds 4 strict HSPU's 8 CTB Pull Ups 12 Air Squats
2017 05 18
For Time Row 500 M Then... Teams of 2 AMRAP 12 MIN Row 100 M @ 500 m PR Pace 15 Wall Balls (20#/14#) *Athlete 2 can start their row as soon as athlete 1 comes off, but cannot start their wall balls until the athlete in front of them…
2017 05 17
Back Squat 2-2-2-2-2 *If you know your 1RM these should be above 90% Deadlift 10-10-10 *No belt, no bouncing, dead stop and re-set each rep.
2017 05 16
2017 05 15
5 Rounds 30 seconds Kettle bell Swing (53#/35#) 30 seconds rest 30 seconds Front Squats (135#/95#) 30 seconds rest 30 seconds Shoulder 2 Overhead (135#/95#) 30 seconds rest
2017 05 14
TEAMS 2 100 DB PS (75#/50#) 200 CTB Pull ups 100 push press (135#/95#) 200 T2B 100 C&J (135#/95#) 100's are done in sets of 10 200's are done in sets of 20
2017 05 12
Taking a quick look back at our programming over the last month, here is what we see. Time Domains 50% of workouts have had a work time between 8 and 12 minutes. 38% have been between 15 and 22 minutes long 9% have been over 30 minutes with one workout…
2017 05 12