Strength: “Bring Sally Up” With a barbell in the back rack (135/93), play the song “Flower” by Moby. When the lyrics say “bring Sally up”, stand up. When the lyrics say, “bring Sally down”, squat down. For completion and quality Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″) ...Read More
Sprint Work: Partner up Assault Bike 15 seconds each* 30 seconds each 45 seconds each 60 seconds each …rest 1:00 from partner 2 finishing, and then go back down For total calories *10 seconds to rotate each time Strength: Shoulder Press 2-2-2-2-2-2-2-2-2-2* Find 2RM *Between each set of SP, perform (6/4) strict...Read More
Strength: Front Squat 5 reps @ 65% 1RM 3 reps @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set 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 Flexibility:...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: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m* For Time Compare to Tuesday, 14 February 2017 *Run 400m at the end of each rep round Mobility: Lower Body Foam Roll...Read More
Conditioning: Complete as many rounds and reps as possible in 35 minutes of: Run 600m 10 Deadlifts (315/213) Row 400m 20 Plate Push-ups* Run 200m 30 Situps For Score Compare to Saturday, 22 July 2017 *Rx Plate push-ups are performed by placing each hand on a separate 35# plate and the feet on...Read More
