Warm up Strict Press 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1 x 95% Hanging Sidebends x 12 15 Min. AMRAP 27 American KB Swing 21 Goblet Squats 15 Wall balls 9 KB Push press 400 Meter O/H Plate 35/55# Rx Program: Front Squats 10 x 50% 10 x 60% 5 x 75% 3 x …
Thursday 02/15
Warm up 10 Min. EMOME: 100 Meter Run(Adv: w/ tire drag)O: 8 Burpees(adv. 15 Burpees) 11 Min. AMRAP25 T2B20 Sandball slams (light) 21 Cal Assault bike sprint for time Foam Roll Rx ProgramStrict Press10 x 50%10 x 60%5 x 75%3 x 85%1 x 95%GHD banded Russian twist O/H Squats2 x 5 @50%3 x @75%3 x @85%1++ x @95% 16.413 Min. …
wednesday 02/14
Warm up Front Squats 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1 x 95% Tricep extensions x 15 (Heavy) Heavy Fran (9 Min. cap) 21-15-9 Thrusters 115/85# Pull ups + 35 Double unders 500 Meter Row (1:45 time cap) penalty: 30 burpees Rx Program Back Squats 10 x 50% 10 x 60% 5 x 75% …
Tuesday 02/13
Warm up Deadlift 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1 x 95% Barbell bicep curls x 12 (45/65#) 8 Min. AMRAP 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups …
Monday 02/12
Warm up 9 Min AMRAP 25 KB Swings 50 Meter sprint 30 Min. EMOM 1st: 15 Wall balls 2nd: 35 Jumping Double Arm rope slams 3rd: 13 Cal. Row|bike 150 Single unders Rx Program Deadlift 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1++ x 95% Barbell Bicep curls x12 45/65# Press in Snatch 2 x …
Friday 02/09
A. Warm up B. 15 Min EMOM 1st: Max shoulder touches 2nd: 40 sec. L-Sit Hold (rings or hang) 3rd: 45 sec. Wall squat w/kb C. 9 Min. AMRAP 10 Strict Pull Ups 8 strict T2B 6 Pistol Squats (R+L =1) D. 200 ft. HSW or 400 ft. Bear walk Rx Program Strict Press 10 x 50% 10 x 60% …
Thursday 02/08
A. Warm up B. Strict Press 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% 12 Heavy KB Sidebends C. 15-12-9 Deadlifts M 275 | 305 | 325 W 185 | 215 | 235 + 55 Double arm rope slams 5 Min. Stretch or Foam roll Rx Program Tempo Back Squat 10 x 50% …
Wednesday 02/07
A. Coaches Warm up B. Tempo Front Squat 10 x 50% 3210 10 x 60% 3210 3 x 80% 3110 3 x 85% 3 x 90% Tricep extensions x 16 C. 13.3 (partners will judge) 12 Min. AMRAP 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups D. 5 Min. EMOM 35 Double unders or D/under tech. …
Tuesday 02/d06
A.Warm up Suggested:3 x w/ barbell only 5 Kips 5 Push ups 25 ft. Hsw 100 Meter run B. 15 Min. AMRAP 12 Ring or Deficit Push ups 9 Strict T2B 6 Box Jumps 24/30″ 55 Double unders C. 15 Min. EMOM 1st: 3 Rope Climbs 2nd: 15 Cal row|Bike 3rd: 6 Deficit HSPU D. 500 Meter Row for time …
Monday 02/05
Warm up Tempo Deadlift 10 x 50% 3210 10 x 60% 3210 3 x 80% 3110 3 x 85% 3 x 90% Bicep Curls x 22 13 Min. AMRAP 3 Clean + Jerk @75-85% 6 Front Squats 9 American KB Swings 45/70# 800 Meter run (if over 3:45 penalty 50 barbell thrusters) Rx Program Tempo Bench Press 10 x 50% …