In Teams of 3 AMRAP in 18 minutes “Waterfall” Style 10/8 Assault Bike Calories 5 Clean and Jerks (135/95) 5 Bar Muscle Ups 8 High Box Jumps (30/24)Read More
Strength volume today is totally up to you as an athlete. Aim to complete 4 sets of each movement in the 15-20 minutes allotted for it. Consider scaling rope climbs to non-legless, or rope pulls. Scale ring dips to box and band variations. Our conditioning piece is a sprint workout use a manageable load for...Read More
For Time (*sub rowing in heavy rain conditions) Run 400M 40 Wall Ball Shots (20/14) Run 400M 30 Shoulder to Overhead (95/65) Run 400M 40 Overhead Squats (95/65) Run 400M 30 Thrusters (95/65) Cash Out 3 x 160M Sled Push (250/175) (record your slowest)Read More
For today’s strength complex, you may jerk in any style you would like (split , power). New athletes may make the first lift a power clean if needed. Take 20 minutes to find a heavy complex of the following. Squat Clean + Front Squat + Jerk (1+1+1) Conditioning For Time 10-1 Deadlifts (225/155) 1-10 Pull-ups...Read More
AMRAP in 3 Minutes 25 Double Unders 6 Handstand Push-ups Rest 2 Minutes AMRAP in 3 minutes 12 Burpees 8/6 Assault Bike Calories Rest 2 Minutes AMRAP in 3 Minutes 25 Air Squats 6 Sandbag Over the Shoulder (100/75) Run these 3 mini AMRAPs two times through 18 total minutes of workRead More
Working with a partner or solo, you’ll complete one set of 8 back squats every 90 seconds for 5 sets. Use 50% 1RM for those with “heavy back squats” new athletes or lower 1RMs can go 55-60%. Strength Back Squat x 8 0:00 1:30 3:00 4:30 6:00 “Firecracker” 1K Row 50 Toes to Bar 40...Read More
5 Rounds Each Partner Alternating 2 minute bouts 3 Front Squats 3 Thrusters 3 Jerks (135/95) 8 Bar Facing Burpees ME Row Calories In Remaining Time Rx + Bike CaloriesRead More
Every :90 for 12 Minutes (last set at 10:30) 2 Split Jerks (add weight to each successful lift) For Time Run 400M 12 Handstand Push-ups 6 Power Snatches (155/105) Run 400M 9 Handstand Push-ups 9 Power Snatches (155/105) Run 400M 6 Handstand Push-ups 12 Power Snatches (155/105)Read More
