October - 2017

103117 Tuesday

Warm Up: Stretch Conditioning: For Time: 400m 30 Wall Balls (20/14) 30 Box Jumps 400m 21 Kb Swings (53/35) 12 Pull Ups 400m 21 Kb Swings...

103017 Monday

Warm Up: Stretch Strength: Back Squat 2 Rounds 5 reps @ 80% 3 reps @ 84% 1 rep @ 88% * Rest 2 minutes between sets Conditioning: For...

102617 Friday

Warm Up: Stretch X3 10 Kb Swings 10 Back Ext 10 Kb Press 20 Dbl Unders Conditioning: AMRAP x 30min 500m Row 400m Run 3 Rounds of Cindy...

102517 Thursday

Warm Up: Stretch Strength: EMOM x 7min 3 Deadlifts (build every set) Conditioning: 4RFT 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9...

102317 Tuesday

Warm Up: Stretch Conditioning: 2RFT 400m Run 21/15 Bike Cals 12 Squat Cleans (135/95) Barbell Cycling: 2 Rounds 10 Power Cleans (185/135)...

102217 Monday

Warm Up: Stretch Strength: Back Squat 2 Rounds 5 reps @ 78% 3 reps @ 82% 1 rep @ 86% *Rest 2 min between each set of squats Conditioning:...

101917 Friday

Warm Up: Stretch Strength: EMOM x 10min Build to a Heavy Front Squat Conditioning: For Time: 30/24 Assault bike Cals 30 Burpee Box Jump...

101817 Thursday

Warm Up: Stretch Gymnastics Conditioning: 5 Rounds 0:60sec of light rowing Max HSPU (@ 45%) Conditioning: 3RFT 75 Dbl Unders 50 Air...

101717 Wednesday

Warm Up: Stretch Strength: OHS 3-3-3-3-3 (building) Conditioning: For Time: 21-18-15-12-9-6-3 OHS (96/65) Bar facing Burpees Row for Cal

101617 Tuesday

Warm Up: Stretch Strength: Build to a Heavy set of 5 Deadlift Conditioning: On the Minute x 12 (4 Rounds) Min 1: 15 Deadlifts (205/125)...