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09 Jun 2015

061015

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Conditioning: For time
Run 600m
21 Wallball shots, 20/15
21 Toe 2 Bar
Run 600m
21 Toe 2 bar
21 Wallball shots, 20/15
Run 600m

08 Jun 2015

060915

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Strength/Skill: (BB1)Snatch
Hang Snatch High Pull + Hang Power Snatch – 2 reps x 6 sets

TEST: Shoulder Press – 3RM

Conditioning: AMRAP6
20 Calorie Row
10 Ring Push-ups

07 Jun 2015

060815

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Test: Deadlift – 5RM

Conditioning: 3 rounds for time
10 Power Clean, 155/105
10 Front Rack Lunges, 155/105
10 Front Squats, 155/105

06 Jun 2015

060715

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Strength/Skill: (G2)Handstand Push Up Negatives – 6 x 5 reps (Rx+ deficits)

Conditioning: “Jag 28″
Run 800m
28 Swings, 32kg
28 Strict Pull-ups
28 KB Clean & Jerk, 2 32kg
28 Strict Pull-ups
Run 800m

05 Jun 2015

060615 – Field Day

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GYM WILL BE CLOSED

04 Jun 2015

060515

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(BB)Strength/Skill: Power Snatch – 10×2, 10 sets begin once you are at 70%+ of your 1RM

Conditioning: AMRAP 17
10 Alternating DB Power Snatch, 60/40
15 Box Jumps, 24/20
15 Knee to elbows

03 Jun 2015

060415

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Skill/Strength: A. Pistols – 6×10 reps
B. 6×3 – Muscle Ups, scale to 5 chest to bar pull-ups if you cannot perform bar muscle ups and pull to the upper abdomen.

Conditioning: AMRAP 12
10 Deadlift, 315/225
15 Pull-ups

02 Jun 2015

060315

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(G)Skill/Strength: Handstand holds – 6 x 30 seconds up to 1:00, supported against the wall. If you can already hold 1:00 then perform on a parallette.

Conditioning: Reps of 21-15-9 for time
Ring Dips
Front Squats, 135/95

Dan Geller liked this post
01 Jun 2015

060215

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(BS)Strength/Skill: Back Squat – 4×12, warm up to a moderately heavy weight (approx 70-75% of your 1RM OR ~82% of your 5RM) and complete all 4 sets at that weight.

Conditioning: “Rahoi”
AMRAP 12
12 Box jumps, 24″/20″
6 Thrusters, 95/65
6 Bar facing burpees

Edward Korona Jr Usbf liked this post
31 May 2015

060115

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(BB)Strength/Skill: 1. Heaving Snatch Balance – 3×3, warm up to moderately heavy weight and complete 3 sets of triples
2. Hang Squat Snatch – 6×2, build up to a heavy load for the day and perform 6 sets of doubles at that weight. Begin the lift from the knees.

Conditioning: 3 rounds for time
Run 200m
21 Swings, 32kg/24kg
6 Strict pull-ups


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