Wednesday, November 03, 2015

FOR QUALITY 3 sets of: 10 ADAP Strict Ring Dips 6 ADAP Alternating DB Snatches 100 ft Plate Pinch Farmer Carry *15 min cap FOR TOTAL REPS OF PARTNER A 16 min AMRAP of: Partner A: Max Jump Rope Partner B: 15 Burpees over a Plate 4 Russian KB Swing (HEAVY) (28/20) *When...

Tuesday, November 03, 2015

FOR QUALITY AND ROUNDS+REPS 30 min AMRAP With a partner, complete: 10-16-22-28-32-38…etc Alternating Pistols *after each set, perform 4 Box Jumps (HIGH) and a 400m Sprint *Split the Pistols anyhow, but each person must do all 4 jumps and the 400m sprint NUTRITION...

Monday, November 02, 2015

FOR TOP WEIGHT Build up to a heavy single round of the following complex: 1 Squat Clean 1 Shoulder to Overhead 1 Back Squat 1 Back Rack to Overhead *20 Minute Cap FOR TIME: 30 Rounds of: 1 Squat Clean (135/95) 1 Shoulder to Overhead 1 Back Squat 1 Back Rack to...

Thursday, October 29, 2015

SKILL/STRENGTH EMOM: 12 minutes, increasing your load. You can choose to increase your loading within your 5 minute blocks of time too. Minutes 0 - 3: 4 Thrusters Minutes 4-7: 3 Thrusters Minutes 8-11: 2 Thrusters METCON 7 Rounds: Rest 1 minute in between. 6 Front...

Wednesday, October 28, 2015

SKILL/STRENGTH A. For Quality: 4 Rounds Double KB Front Squats (challenging) x 5 Bodyweight Chin-ups x 8 (add weight if you can) 1 Minute Ring Plank B. 3 Sets x 1 minute: Rest 90 Seconds in between. Score is worst set. Advanced: Max T2B Functional: Knee to Armpit...

Tuesday, September 27, 2015

SKILL/STRENGTH Deadlift - Climbing 7 x 1 Beginners: Sets of 3's or 5's, coach's discretion. METCON 5 Rounds: 15 minute cap. 12 Deadlifts 10 Burpees 50 Double Unders (.5 Double Unders or 2x Singles) Advanced: (125/185) Funtional: (105/155) Finisher: 100 V-ups Scale...

Monday, October 26, 2015

STRENGTH Back Squat First Working Set: 80% x 2 Reps Second Working Set: 86% x 2 Reps Third Working Set: 92.5% x 2 Reps Fourth Working Set: 100% x 2 Reps (or close to 100%) METCON For Quality: 20 minutes 1 Turkish Get-up (challenging) 2 Back Squat (approximately...

Friday, October 23, 2015

SKILL/STRENGTH A. 5 x 10 Walking Overhead Barbell Lunges Climbing weight. Start at the red line or by the post. Take turns with another person, using your lane across from each other. METCON 6 Rounds: 5 Power Snatch (125/83) (105/73) 5 OHS 100m Run ••12 minute cap....

Thursday, October 22, 2015

SKILL/STRENGTH Jerk (Split) 3-3-2-2-1-1-1 METCON For Time: 9 Shoulder to OH (95/135) (65/95) 20 Pistols 200m Run 12 Shoulder to OH 20 Pistols 200m Run 15 Shoulder to OH 20 Pistols Run...