No Friday night class this week. Sorry for any inconvenience. All other classes normal. Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00 For total time and calories burned in 3 rounds Conditioning: Every...Read More
Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-2-Bar 35 Double Unders …rest 3 minutes, then… Complete as many rounds and reps as possible in 6 minutes of: 7 Strict Pull-ups 12/9 Calories Biked For Total Score Strength: Back Squats 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%...Read More
Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62) For Score …Rest 2-minutes Partner up, and row 1200m, switching every...Read More
Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles For Time 12:00 cap Compare to Monday, 11 June 2018 Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 7 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating...Read More
Conditioning: Current “APFT” Max rep Push-ups in 2:00 …rest 10:00… Max rep Sit-ups in 2:00 …rest 10:00… 2-mile run for time Mobility: Half Straddle – 1:00/side Middle Straddle – 1:00 Overhead Distraction – 1:00/side Post reps, time, and experiences to commentsRead More
Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 3 minutes of: 25 Double Unders 10 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 3 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For...Read More
Skill Work: 300m Bike Sprint 30 second Hollow Hold Rest 1:00 6 rounds for time Conditioning: 30 Double Unders 10 Dumbbell Push-ups (50/35) 10 Leg Tucks* 10 Dumbbell Box Step Overs (50/35) @ (24/20″) 4 round for time *Leg tucks are performed by hanging from a bar with an alternated grip....Read More
Skill: 3-person team 4500m Row Rotation is 500/400/300/200/100* For Time *Each team member rows 500, then each row 400, and so on… …rest 5-10 minutes, then… Conditioning: 10 Kettlebell Swings (97/62) 20 second One-arm High Plank hold (each arm) 40 Double Unders 4 rounds for time Flexibility/Mobility: Side Straddle – 1:30/side...Read More
Tara throwback from December 2014! Strength Drills: Every minute on the minute for 12 minutes perform on cycle of: 1 snatch pull + 1 snatch high pull + 1 power snatch @ 75% 1RM Snatch* *dropping and resetting between pulls is allowed For Quality Conditioning: 10-9-8-7-6-5-4-3-2-1 Glute-Ham Sit-up 1-2-3-4-5-6-7-8-9-10 Overhead Squat (95/63) ...Read More
