Saturday 24 January, 2015

Teams of 4 complete for time: 200m Prowler push loaded with entire teams weight (230) *Partners A and B will be pushing prowler 25m, while C and D will OH lunge barbells 25m.    Members A and B will then unload weight off of prowler for C and D to complete the...

Friday 23 January, 2015

Warm-Up “Slamball Basketball” Then Snatch Review MetCon 10 Snatches 30 KBS 55/35 10 Snatches (C: Squat Snatch) 30 KBS 10 Snatches 30 KBS 10 Snatches (C: Squat Snatch) 30 KBS 10 Snatches 30 KBS A: 95/65 | E: 115/80 | C:...

Thursday 22 January, 2015

Strength Back Squat 12 @ 95/65 10 @ 135/95 8 @ 165/115 6 @ 185/135 4 @ 225/145 2 @ 255/165 4 @ 270/175 Please scale as necessary. Stay under 85% of 1RM MetCon For time, complete: 30 Clean & Jerks 95/65 Rest 2 Min 1000m Row Rest 2 min 60 Ab Mat Sit Ups...

Wednesday 21 January, 2015

Warm Up 800m Run 20 Spiderman (3 Sec. hold) 20 Backward Lunges 20 Sit-Up 20 Pass Through 20 Good Mornings 20 Iron Cross 20 Kips 20 OH Squat MetCon In teams of 2, complete: 100-80-60-40-20 DUBS 50-40-30-2-10 Wall Balls 20/14 25-20-15-10-5 Burpee Box Jumps...

Tuesday 20 January, 2014

Warm-Up 50 Jumping Jacks 100M Run 25 Sampson Stretch 100M Run 25 Good Morning 100M Run 50 Bicycle 100M Run Then Bring Sally Up Push-Up Rest MetCon For Time: Buy-In Bring Sally Up Back Squat 45/35 Then (Load Bar) 3 RFT of: 400m Run 21 Air Squat 15 Power Cleans 155/105...

Monday 19 January, 2015

Strength Deadlift 12 – 135/85 10 – 185/105 8 – 215/125 6 – 245/145 4 – 275/155 2 – 295/170 4 – 315/185 Attempt to stay +-20lbs Do not go over 85% of 1RM Metcon 10 Min AMRAP 3 MU / 6 Transitions 6 Hollow Rock 9 SlamBall...