A. Coaches Warm up B. Deadlift Deload 5 x @40% 5 X @50% 5 x @60% 5 x @65% 5 x @70% Bicep curls x 20 (light) C. 16 Min. AMRAP 1st: 13 KB Swings (light) 2nd: 100 Meter run 3rd: 8 KB Clean + Press 4th: 100 Meter run D. Foam Roll | Lacrose ball Rx Program Strict Press …
Wednesday 03/07
Coaches Warm up Back Squat 10 x @50% 10 X @60% 5 x @75% 3 x @85% 1+ x 95% GHD Sit ups x 10 15 Min. AMRAP 15 Thrusters 85/115# 12 Box jumps 35 Double unders 21 Cal Sprint Assault bike for time 200 Meter Run Rx Program Front Squat 10 x @50% 10 X @60% 5 x @75% …
Tuesday 03/06
A. Coaches Warm up B. 20 Min. to Complete Snatch 2 x 5 @60% 4 x @75% 3 x @80% 2 x @90% C. 20 Min. EMOM 1st: 11 Strict Pull ups 2nd: 55 Double unders 3rd: 15 HSPU 4th: 150 Meter Run D. 400 Meter Row|Run Rx Program Bench Press 10 x @50% 10 X @60% 5 x @75% …
Monday 03/05
A. Coaches Warm up B. 20 Min. to complete Clean + Jerk 2 x 5 @60% 4 x @75% 3 x @80% 2 x @90% C. 7 Min. AMRAP 3 Deadlifts 275/185# 5 Push jerks @155# D. 1 Mile run for time E. Foam Roll Rx Program Deadlifts 10 x @50% 10 X @60% 5 x @75% 3 x @85% …
Thursday 03/01
Warm up Back Squat 5 x @40% 5 X @50% 5 x @60% 5 x @65% 5 x 70% Russian Twist x 16 16 Min. EMOM 1st: 25 ft HSW 2nd: 20 Jumping lunges 3rd: 16 Russian KB Swings 4th: 10 KB Clean + Press (5R/5L) 400 Meter row Rx Program Strict Press 5 x @40% 5 X @50% 5 …
Wednesday 02/28
Coaches Warm up 12 Min. EMOM 1-3rd min.: 3 Snatches @75% 4th: Rest/ change weight then, 2 Snatches @85% 4th: Rest/ change weight then, 1 Snatch @90-95% (3 Min. of work, rest 4th min.) 27-21-15-9 Deadlift 155/225# Bar Facing Burpees +100 Meter run (run is in between each round) For time: 50 Air squats 40 Push ups 30 Sit ups …
Tuesday 02/27
Warm up 3 Rounds 10 x Clean high pull 10 x Muscle squat clean 10 x Jumping back squat w/ barbell 25 Double unders 12 Min. EMOM 1-3rd min.: 3 Cleans @75% 4th: Rest/ change weight then, 5-7th min: 2 Cleans @85% 4th: Rest/ change weight then, 9-11th min.: 1 Clean @90-95% (3 Min. of work, rest 4th min.) 9 …
Monday 02/26
Coaches Warm up 9 Min. AMRAP 7 Strict pull ups 9 Ring dips 11 V Sit ups 12 Min. EMOM 1: Max Box jumps 2: Max rep HSPU 3: Map rep Pistol squats 4: Rest repeat score total reps 3 rounds 250 Meter row 15 Air squats 10 sit ups 5 push ups Rx Program Deadlift 10 x @50% 10 …
Thursday 02/22
A. Coaches Warm up B. 20 Min. Find 1RM Strict Press 5 x 50% 5 x 60% 3 x 75% Singles till 1RM Lateral sidebens w/ KB x 12 per C. 14 Min. EMOM E: 5 Thrusters 65/95# (Adv.85/115#) O: 4 Pistol squats + 3 Strict HSPU D. 400 Meter row Rx Program 20 Min. Find 1RM Strict Press 5 …
Wednesday 02/21
A. Coaches Warm up B. 20 Min. Find 1RM Front Squat 5 x 50% 5 x 60% 3 x 75% Singles till 1RM Russian Twist x 16 C. Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs …