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
Conditioning: EMOM for 5:00 perform: 200m Row Sprint Or… 450m Bike Sprint Post slowest time …Rest 10:00, then… 14 Plate Burpees (25# plate) 14 Squats 14 Hand-release Push-ups 14 Alternating Lunges Row 500m 4 rounds for time Post slowest sprint time and time to commentsRead More
Conditioning: 3 round for max rep of: 1 minute of Burpees 1 minute of Wall-Ball Shots (20/14) @ (10/9′) 1 minute of Deadlifts (115/75) 1 minute of Med-Ball Sit-ups (20/14) 1 minute of Hang Power Cleans (115/75) Rest 1:00 between rounds For Total Score Mobility: Saddle Sit – 2:00 Spine Smash –...Read More
Strength: Every 90 seconds, for 6 rounds, perform one set of: Front Squats 4 @75% Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 30 Double Unders 30ft One-arm Dumbbell Overhead Lunges, Left (50/35)* 30ft One-arm Dumbbell Overhead Lunges, Right (50/35)* For Score *Each 5ft section is one rep....Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Conditioning: Every 3 minutes on the minute for 18 minutes perform: 150m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups* For Score *Score is equal to max rep WB PU’s on last round, minus any uncompleted...Read More
Sprint work: 100m Sprint Rest 90 seconds 7 rounds for time Conditioning: Every minute on the minute, perform the following until failure: 2 Alternating DB Snatch (50/35)* 2 Burpees For Score *Add 2 snatches per round. Burpees remain the same throughout. Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated...Read More
Conditioning/Skill: Every minute on the minute for 5 minutes, perform the following*: 2 Shoulder Press (75/53) 4 Push Press 6 Goblet Squats (72/53) 8 Half Tacos Rest 3 minutes, now complete as many rounds as possible in 5 minute of: 100m Sprint 8 Burpees 6 Push Jerks (95/63) For Score Strength: Jerk...Read More
Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM For Quality Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute. For Score Mobility: Couch Stretch – 1:30/side Banded Bully –...Read More
Online Judges Course: Click HERE Skill: 3-person team Bike for Calories 50 seconds on, 10 second switch 12 rounds for total calories Conditioning: Every three minutes, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 Hollow rocks 20 High-Lows* For Quality and Time* *High-Lows start in the up push-up plank....Read More
