Conditioning First! Row Sprints: Every 2:00 x 8 Sets (16-18mins) Row 200/150m *These are full on sprints and I want you guys hitting them HARD! *You can do these trading rounds with a partner. Just make sure you get at least 1:00 of rest b/w sets Strength: Lunge/KB DL 4-5 sets (20 Mins to complete)...Read More
Teams of 3! Within 12 Mins Each Team Member does a heavy set of 10-8-6-4 Bench Press *While Someone is lifting 1 Partner must bear hug a sandbag Rest 3:00 Chipper: 15 Mins to Complete 100 DB DL 30 Updowns 80 Barbell Power Cleans 30 Updowns 60 Box Step Ups 30 Updowns 80 DB Snatches...Read More
Open Workout 20.2 20 Minute AMRAP 4 DB Thrusters 6 Toes 2 Bar 24 Double Unders RX: 50/35, Toes 2 Bar, Unders Scaled: 35/20lb, Hanging knee-raises, Single Unders Non Open: 12 Round Cap, V ups (hands)Read More
Skill: HS Walking Skills and Drills Strength: Hang Muscle Snatch + Side Planks 3 sets: 7 Hang Muscle Snatches (LIGHT) :20 each/side plank *Add weight to the side planks if you want Conditioning: Partner Workout! 20 Min AMRAP Row 2,000/1,500 (trading every 500 m) -Into- 3 Rounds: 20 Power Snatches Run 200 M (Together) -Into-...Read More
Strength: Hang Clean Reps can be performed as power or squat Every 2:00 x 6 sets 2 Hang Cleans from above the knee + 2 Hang Cleans below the knee Increasing as able.. no misses!! Conditioning: 8 Min AMRAP 8 Hang Squat Cleans 12 Pushups 40 Double Unders Comp: 155/105, Ring Dips Fitness: 115/80, Pushups...Read More
Shoulder/Wrist Mobility Strength: Push Press In 15 Mins.. Build to a Heavy Single for the day Conditioning: Every 3 Min x 5 sets 15 Box Jump Overs 10 S2OH @ 60% of Heavy single Push Press Comp: 30/24 Fitness: 24/20 GPP: 20/16 or jump on rubber plates Health: Rubber Plate Jump oversRead More
Saturday 101219 Teams of 2! Each Athlete Does each Station 3 times…(18 Mins) Score is reps completed on the AMRAP (pick up where partner left off) 3:00 Each Station A Run 400 Meters B 16 Wallballs 8 Toes 2 Bar Comp: 30/24, UB T2B Fitness: 20/14, T2B GPP: 14/10, T2 Target Health: 10/6, 16 Situps...Read More
OPEN WORKOUT 20.1 15 Min Cap 10 Rounds for Time: 8 Ground to Overhead 10 Bar Facing Burpees RX:95/65,BFB Scaled: 65/45 (use training bars) step over the bar on the burpeesRead More
Skill: HSPU Review Standards from Previous Open Skill: Strict HSPU EMOTM x 8 Minutes Evens) “Big Set” of Strict HSPU (1-2 short of failure) Odds) :40 of Double Under Practice or :40 Wall sit (if you were in class Tuesday) *Can Scale Strict HSPU to 1 abmat on top of a 15lb plate *No Stricties?...Read More
