3 Rounds 21 power cleans (155#/105#) 400m Run Plank hold for time equal to run time INT / 55+ RX 115#/85# Beginner 45#/35# Hang Power Cleans
2019 08 12
A) SUMO DEADLIFT 3-3-3-3-3 B) Accumulate 3 minutes in a standing straddle INT //55+ RX Same Beginner Same
2019 08 11
Establish a 10RM Squat Clean Then... Find a set of Max UB Strict Pull ups INT / 55+ RX SAME BEGINNER SPEND 20 MIN WORKING ON TECHNIQUE OF THE CLEAN
2019 08 09
"DB JACK" AMRAP 20 MIN 10 DB Push press (50#/35#) 10 DB Front Squats (50#/35#) 10 Box Jumps (24"/20") INT / 55+ RX 35#/25# 20" STEP UPS BEGINNER 25#/15# 20" STEP UPS
2019 08 08
3 Rounds (25 min cap) 800m Run 50 wall balls (20#/14#) 100-ft. handstand walk 100 double-unders INT / 55+ RX 14#/10# 50' HS WALK BEGINNER 50 AIR SQUATS 100' BEAR CRAWL 50 SINGLE UNDERS
2019 08 07
2 Rounds 1-minute support on rings 1 legless rope climb ascent and descent 1-minute plank hold 1 legless rope climb ascent and descent 1-minute handstand hold 1 legless rope climb ascent and descent INT / 55+ RX REGULAR ROPE CLIMBS BEGINNER 1 MIN support on boxes 3 lower to stands…
2019 08 06
A) For Time 50/35 Cal Assault Bike Rest 5 minutes B) 3 Sets 15 sec L-Sit 30 sec side plank (each side) INT / 55+ RX 35/25 CALS BEGINNER 20/14 CAL
2019 08 05
"The Giver" For the first responders who risked their lives on July 28, 2019 TEAMS of 2 7 Rounds 200m parnter carry 28 double unders 20 hang power cleans (95#/65#) 19 Burpees *Split reps however you'd like THE NUMBERS 7 - 28 - 2019 (The date) 200m represents the approximate…
2019 08 04
"Gilroy Strong" TEAMS of 3 Buy In: 700m Run as a Team 6 Rounds 13 Burpee Box Jump Overs (24"/20") 25 Wall Balls (20#/14#) INT / 55+ RX 20" Burpee Step overs 14#/10# wall balls Beginner Burpee to plate Front Squat with wall ball or air squat THE NUMBERS 3…
2019 08 02
Establish a 20RM Back Squat INT / 55+ RX SAME Beginner Spend 20 minutes working on a technically perfect back squat. Work up in weight, but stop when mechanics stop.
2019 08 01