November 17, 2016

Thursday 11.17.16

It’s gymnastics day with Becca! A. 12 MIN EMOM: (RX) Min 1: 4 strict toes to bar (FORM) Min 2: 4-6 kipping straight leg toes to […]
November 16, 2016

11.16.16 Wednesday

EMOM x 12 – STRICT HSPU On the Minute x 12: Minute 1 – 40% of Max Set Minute 2 – 35% of Max Set Minute 3 – 30% […]
November 14, 2016

Tuesday 11.15.16

“Nasty Women” Part 1: AMRAP 4: 21 Thrusters (95/65), 21 Pull-Ups 15 Thrusters (95/65), 15 Pull-Ups 9 Thruster (95/65), 9 Pull-Ups Rest 4:00 “Nasty Women” Part […]
November 14, 2016

Monday 11.14.16

Mon 11.14 1.SNATCH (ON THE 0:00) 1 Set of 3 – 50% 1 Set of 3 – 60% 1 Set of 3 – 70% 3 Sets […]
November 11, 2016

Friday 11.11.16 Happy Veterans Day

Friday Nov 11th  Snatch 65%/2 70%/2 75%/2 80%/1 85%/1  Clean & Jerk 65%/2 70%/2 75%/2 80%/1 85%/1  Conditioning AMRAP 15: 60 Double-unders 30 Wallballs 15 Deadlifts […]
November 10, 2016

Thursday

Gymnasty Thursday free standing handstands 5 lunge to lever 5 handstand holds Mod: wall walks hold handstand walks 5 x 25ft (or attempts) Mod: 5 x […]
November 8, 2016

Wednesday 11.9.16

Wednesday Nov 9th 1.  Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)2 2.  Front Squat (75%/4)5 3.  Barbell Conditioning “Big Clean Complex” 6 Sets: High Hang Squat […]