5 Rounds 14 pull ups 7 thrusters (95#/65#) 21 Double unders 55+ RX 5 Rounds 11 pull ups 7 Thursters (75#/55#) 21 Double unders ENDURANCE 6 Rounds Assault Bike 20 seconds max effort 1:40 easy spin
2018 04 15
TEAMS of 4 For Time 200 SDHP (135#/95#) 40 Rope Climbs 300 cal AB *Break up however you'd like, just get the work done. 55+ RX TEAMS of 4 For Time 150 SDHP (95#/65#) 30 Rope Climbs 200 cal AB *Break up however you'd like, just get the work done.
2018 04 13
TEST MAX DISTANCE HS WALK *Scale with max half moon walks back and forth on a box. Starting on the left hand side of the box, move to the right side. This = 1 rep. Go for max reps. Then... 12-9-6 Hang squat clean (165#/115#) Burpee Bar Muscle up 55+…
2018 04 12
AMRAP 20 MIN 5 L- Pull ups Run 400 M 10 strict HSPUs 55+ RX AMRAP 20 MIN 5 L- Pull ups Run 400 M 10 DB strict press (35#/25#) ENDURANCE CLASS ROW 30 minutes with rate changes every 5 minutes: 22-26-22-26 Row a 30 minute piece at a sustainable…
2018 04 11
6 Rounds 6 Power Cleans (155#/105#) 40 Double under 20 Wall balls (20#/14#) 55+ RX 6 Rounds 6 Power Cleans (115#/75#) 40 Double under 20 Wall balls (14#/10#) Endurance Class Run 1,000m at easy/moderate pace REST 1 MIN Sprint 500M REST 1 MIN Sprint 500M Run 800m at easy/ moderate…
2018 04 10
TEST Max UB Ring MU's *Scale with bar muscle ups, then strict pull ups and strict ring dips UB, finally with strict banded pull ups and strict banded ring dips. Use same band for both and note band used. Then... AMRAP 18 MIN 15 Box jumps (24"/20") 12 power snatches…
2018 04 09
Have you ever had the feeling that you weren’t good enough at something? You know, those negative thoughts creeping into your head, whispering into your mind that you just don’t have what it takes? Chances are your answer to these questions are yes. I know for me it is.…
2018 04 09
Push press 3-3-3-3-3 *A new athlete, versus a veteran athlete should approach this differently. A new athlete should work up to a 3RM, eventually failing at 2 reps, as knowing your 3RM is important for developing more strength in the future. If you are a higher level athlete or know…
2018 04 08
2018 04 06
TEST Max time in an L-Sit *Rx is on rings with Rings 12" off floor. Scale by brining rings up to 24", then to a 24" box. Knees can tuck, but heels must stay in front of body and heels can't touch floor. Then... 4 Rounds MIN 1: Max Thrusters…
2018 04 05