TEAM FGB (Task Priority) Complete 3 rounds 25 Wallball shots, 20/15 25 KB Swings, 24/16kg 25 Box jumps, 20" 25 Push Press, 75/55 25 Cal row Rest 1:00 between rounds. Score is total time including the 2:00 of rest. Each…
FIRE IT UP! The end of the pull-up/dip cycle is upon us with todays retesting. It has been two months (April 1) since beginning. This morning's classes rocked out a ton of PR's. Big shout out to Elizabeth in the…
RETEST DAY TEST: Max Pull-up Test TEST: Max Ring Dips Conditioning: "Jonescrawl" 3 rounds for time 10 Deadlift @ 115% of bodyweight 25 Box Jumps, 24"/20"
Strength/Skill: Back Squat - 5RM Conditioning: AMRAP 8 15 Hang squat cleans, 95/65 5 Handstand push-ups
Conditioning: 10 x 100m sprints record your fastest time ABS: 5 x 10-15 GHD Back Extensions 5 x 10-15 Knee to Elbows
Strength/Skill: Jerk 7x2 (ascending) Conditioning: "Guts" Complete for time Row 1k 30 Front squats, 135/95
10:00AM CLASS ONLY. DOORS WILL OPEN AT 9:30AM. "Murph" Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile Partition the pull-ups, push-ups, and squats any way you want. Begin and end with a 1 mile run.
Strength/Skill: Overhead Squats - Max Reps Bodyweight scales - 3/4BW, 2/3BW, 1/2BW, etc Conditioning: 7 rounds for time 30 Unbroken double unders 15 Power Snatch, 75/55
FIRE IT UP! Push Press 3RM. Bar Muscle-ups. Power Clean 3RM. Pistols! I personally witnessed breakthroughs in these movements this week and that gets me totally FIRED UP! This is what gets me up every morning and excited about coming…
Conditioning: 6 rounds for time Run 200m (Everett Street & Back) 10 Deadlift, 225/155 Skill/Strength: Handbalancing – 6 x hold for max time Handwalking – 6 x max distance