Post competitors class mobility work Strength: Overhead Squat 3-3-3-3-3+ @ 55-60-65-70-75% 1RM For quality of movement Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders For Score Compare to Tuesday, 27 May 2014 Flexibility: 10 Sit-ups...Read More
Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“ For quality, time, load, or completion Conditioning: Every minute on the minute for 12 minutes perform: 1 Hang Power Clean (90% 1RM) 10m Sprint 3 Toes-2-Bar 10m Sprint 3 Hand-release Push-ups* For Score *On final minute, do as many HRPU...Read More
Strength: Front Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM For quality of movement Conditioning: “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183) For Time Compare to Friday, 30 May 2015 Post load, time, and experiences to...Read More
Attention: No Barbell class this Saturday. Conditioning: “The 100” 1 Snatch (135/93)* 3 Cleans 5 Front Squats 7 Deadlifts 200m Run 9 Chest-2-Bar Pull-ups 11 Pistols 13 Handstand Push-ups 300m Run 15 Back Extensions 17 Slammers (12/8) 19 Wall-Ball Push-ups* 400m Run 2 rounds for time *Use the same weight for all weighted exercises...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 Flexibility: 5 Skin the Cats Overhead Distraction –...Read More
Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80% For Quality Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips...Read More
Strength: This week is make-up week for the 1-rep max board. “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80% For Quality Conditioning: Every minute on the minute for 15 minutes perform:...Read More
Strength: Thruster 1-rep max For max load Compare to Monday, 10 November 2014 Conditioning: Complete as many rounds as possible in 16 minutes of: 4 Sumo Deadlift High-Pull (95/63) 4 Bar-Over Burpees 4 Power Snatches 200m Run For Score Mobility: Lateral Opener – 2:00/side Posterior Chain Floss – 2:00/side Anterior...Read More
