A) STRENGTH 1 1/4 Front Squats: Build to a heavy 3 in 8 sets. Rest 2:00 - Goal: Exceed loading from last week by 5-10#s if you're feeling good. B) CONDITIONING Grace For time: 30 Power Clean + S2OH (135, 95) - Goal: 100% EFFORT! Leave nothing in the tank... read more →
Feb
19
Feb
18
A) CONDITIONING AMRAP 25 with a partner: 1k Row 30 Pull-ups 30 Overhead Squats (95, 65) - Goal: Split work in half with your partner and sustain 75% effort (just outside of conversational) - OHS should be light! Rx+:(C2B Pull-ups) (135, 95) L3: (75, 55) L2: (Band Assisted Pull-ups) (65,... read more →
Feb
17
A) STRENGTH 1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest. - slightly heavier than last week 1b) Inverted Rows: 4 x 10-15. Rest 60s. - same as last week B) CONDITIONING 5 RFT: 15 DB Push Press (50, 35) 15 Box Jumps w. step down (24,... read more →
Feb
16
A) STRENGTH Sumo Deadlift: Build to 1RM in 10 sets. Rest 2:00 - Have a plan in terms of how to progress. Don't sacrifice form for weight - Elevate plates 2-4" off the floor if unable to maintain neutral spine B) CONDITIONING BP Benchmark #4 AMRAP 10: 10 Russian KBS(70,... read more →
Feb
14
A) CONDITIONING With a running clock with a partner: 0:00 - 15:00 5:00 AMRAP - Calorie Bike or Row or Ski 5:00 AMRAP - Wall balls (20, 14) 5:00 AMRAP - Calorie Bike OR Row or Ski 18:00 - 28:00 5:00 AMRAP - Curtis Ps (135, 95) 5:00 AMRAP -... read more →
Feb
13
A) CONDITIONING For time with a 20/10# vest: 40-30-20-10 Hand Release Push-ups Air Squats *400 Meter Run after each completed round - Goal: Start slow and progress from there - if no access to weighted vest complete without one. This will be repeated against next Friday. Rx+:(Alt. Pistols) L3: (No... read more →
Feb
12
A) STRENGTH 1) Power Clean: Build to a heavy 1 in 10 sets, done as an EMOM. Rx+:(Touch n Go heavy double) - Goal: build to 85-90% of current 1RM in known 2) 1 1/4 Front Squat: Build to a heavy 3 in 6 sets. Rest 2:00 Rx+:(use chains) -... read more →
Feb
11
A) STRENGTH Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session. - This should be the same skill as last week to ensure we are making progress. B) CONDITIONING AMRAP 20 w. a partner: 50 Bar Facing Burpees... read more →
Feb
10
A) STRENGTH 1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest. 1b) Inverted Rows: 4 x 10-15. Rest 60s. - Goal: Superset - all sets should be challenging. B) CONDITIONING 4 Rounds of: 15 T2B 15 Calorie Row 15 Double KB Clean + S2OH - athlete choice... read more →
Feb
09
A) STRENGTH Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30 - Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress B) CONDITIONING BP Benchmark #3 3 RFT: 15 Power Cleans (95, 65) 15 Thrusters (95, 65)... read more →