Tuesday 9.25.18

Tuesday 9.25.18

Fitness A. Front squat 5-4-3-3-2-2 B. AMRAP 14 9 Hang Power cleans (75, 55) 21 Wall balls (14, 10) 75 Single Unders Rx A. Front squat 5-4-3-3-2-2 B. AMRAP 14 15 Power cleans (115, 80) 30 Wall balls (20, 14) 50 Double Unders Rx+ A. Front squat 5-4-3-3-2-2 B. AMRAP 14...
Monday 9.24.18

Monday 9.24.18

Fitness, Rx and Rx+ A1. Strict press x5 A2. Strict Pull ups – 10-9-9-7-7 Fitness: Barbell pull ups OR banded strict pull ups instead of strict pull ups B. 4 RFT 400m run 21 KBs 20 air squats Fitness: KBs (44, 26) Rx: KBs (53, 35) Rx+: KBs (70, 53), 10 pistols...
Saturday 9.22.18

Saturday 9.22.18

Team of Three will complete a team triathlon. Distances will be given on Saturday. Break up the movements and work how you see fit. 2 athletes working at a time, one rest.
Friday 9.21.18

Friday 9.21.18

Fitness and Rx A. Tabata-like accessory work with a partner Switch with a partner every :20 seconds – 8 rounds per person a. Plank hold in push up position b. Ring dips for max reps P1 will hold a plank for :20 while P2 is resting. Then P2 will hold a plank for...
Thursday 9.20.18

Thursday 9.20.18

Fitness and Rx A1. Box squat 4×5 (speed work) You will squat to a box (one that puts you at about parallel), pause on the box and then work on exploding and speed up. You will work somewhere between 40-55% of your 1RM. This isn’t about the weight but about...
Wednesday 9.19.18

Wednesday 9.19.18

Fitness A. EMOM 12 1st Minute: Hang Power Snatch x3 2nd minute: 12 total (6/person) wall ball passes over the rig with a partner B. Fran 21-15-9 DB Thrusters (25/15) Barbell Pull Ups Rx A. EMOM 12 alternate minutes 1st minute: Hang Snatch x2 2nd minute: 12 total (6...