BLOG

  • 01312015

    1) In even number teams each team member must complete the acceding ladder as a relay for time

    30 Deadlifts 185/135

    40 Pull ups

    50 Cleans 135/85

    60 TTB

    70 Cal Row

     


  • 0130214

    1) Every :90 for 9:00 perform

    2 Full snatches + 2 Overhead squats AHAP

    2) 8 Min AMRAP

    30 Burpees

    100 Double unders


  • 01292015

    1) Every :90 for 9minPerform 2 Full cleans + 1 Thruster AHAP

    2)  4 rounds for time

    8 push press 135/95

    16 Weighted Front rack reverse lunge in place 135/95

    200m run

  • 01282015

    1) 5 minutes AMRAP of Back squats @185/135

    2) 2 Rounds 

    600m Run

    15-12-9

    Pwr snatch 105/65

    TTB

    then 

    600m run


  • 01272015

    1) Find a 5RM weighted push-up 

    2) 5 Rounds for time

    100m shuttle sprint

    10 Dead-Lifts 185/135

    10 Burpee Pull-ups

    rest 1:1


  • 01262015

    1) 3x500m Row

    2) "Karen"

         150 Wall Balls for time 20/14

     

  • 01242015

    In teams of three while one person rest and two people work at separate stations completing the following 35min AMRAP Partner A does ME push ups until partner B gets back from a 100m sprint the team cycles through the three stations. Score is total rounds completed+total push ups. 

  • 01232015

    1) EMOM for 6 minutes complete 4 Full snatches AHAP 

    (work up to a weight you feel comfortable doing all 6 rounds with no misses.)

    2) 21-15-9

    Man makers 30/20

    between each set run 600m

     


  • 01222015

    1) EMOM For 6 minutes perform 4 full cleans +1 jerk AHAP (work up to a weight you feel comfortable doing all 6 rounds with no misses.)

    2) 7min AMRAP

    5 Front squats 155/115

    7 Bar facing burpees

     


  • 01212015

    1) Every 15 seconds for 15:00 Perform 1 Strict pull up

    2) 3 Rounds for time

    30 OHS 45/35

    30 Box jumps

    30 Push press 45/35

    30 Sit ups

     


  • 01202015

    1) Run 1 mile for time w/ weight vest

    rest exactly 10 minutes 

    2) Run 2 miles for time


  • 01192015

    1) Take exactly 10 minutes to work up to a 3RM Front squat 

    2) 3x3 FS @90% of 1

    3) Death by

    Pull-ups

    Thrusters 95/65

    Every minute complete however many pull-ups and thrusters per minute resting the remainder of the minute. For example minute 1 complete 1 pull-up-1 thruster-rest, minute 2 complete 2 pull-ups-2 thrusters-rest, minute 3 complete 3 pull-ups-3 thrusters-rest etc.. until you can no longer do the amount within the minute.


RSS Feed