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

Conditioning: Master Qualifier 4 21-15-9 rep rounds of: Deadlifts (225/155) Box Jumps (24/20″) Handstand Push-ups   For Time   Strength: Hang Squat Clean 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 1:30/leg     Post time, weight, and experiences to commentsRead 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: “Make-up work” Pick a missed lift, find 1-rep max   Or…   Pick a lift and perform: 5 reps @ 65% 1RM 5 reps @ 75% 5 reps @ 85%   For Quality   Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35 Sit-ups 45 Double Unders 45 Calories Rowed 35...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

  Strength: Back Squat 5-5-5-5-5 @ 80% 1RM   For Quality   Conditioning: “Rise and Shine” Row 1000m 25 Handstand Push-ups 50 Power Cleans (95/65) 100 Sit-ups Row 1000m   For Time   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Center Split – 1:30 T-Spine Smash – 2:00     Post...Read More

  Strength: Clean 1-rep max Compare to Monday, 17 November 2014   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else. 🙂   Mobility:...Read More