November 8, 2016

Tuesday 11.8.16

Tuesday Nov 8th 1. Conditioning AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar […]
November 6, 2016

Monday 11.7.16

Monday nov 7 1.  Snatch 60%/4 65%/4 70%/4 (75%/4)2 2.  Back Squat 60%/4 70%/4 75%/4 (80%/4)2 3.  Conditioning 10RFT: 7 SDHP (95/65#) 7 Front Squats 7 […]
November 4, 2016

Fun Friday 11.4.16

Strength  Snatch 65%/2 70%/2 (75%/2)3 (80%/1)4 Clean & Jerk 65%/2 70%/2 (75%/2)3 (80%/1)4  Conditioning Row 1,000m Directly into: 21-15-9 OHS (115/80#) KB Swings (32/24kg) Extra Work: […]
November 3, 2016

Thursday 11.3.16 Gymnastics Day

Gymnastics day with Becca!  Gymnastics Skill: Handstand and TTb technique and progression then…. Strength circuit   You don’t want to miss out on today!
November 2, 2016

Wednesday November 2,2016

Wednesday Nov 2 1. Strength Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1)2 2.  Conditioning “20/20” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats 250m Row/ […]
November 1, 2016

Tuesday November 1, 2016

Conditioning “Bouncy House” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Calorie Bike/Row Rest 4:00 AMRAP […]
October 31, 2016

Happy Halloween Monday 10.31.16

Strength: Back squat Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Conditioning 3RFt: 500m Row 12Burpees21 […]