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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

30 May 2015

053115

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Complete 6 rounds for time
10 Power Clean, 135/95
10 Push Press
10 Burpees to a 6″ target overhead

Carlos A Ortiz liked this post
30 May 2015

053015

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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 teammate must complete the entire circuit before the TEAM rests 1:00 minute. Only one person working at a station at a time and you cannot move on to the next movement until everyone completes 25 reps of their respective movement.

28 May 2015

052915

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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″

27 May 2015

052815

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Strength/Skill: Back Squat – 5RM

Conditioning: AMRAP 8
15 Hang squat cleans, 95/65
5 Handstand push-ups

26 May 2015

052715

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Conditioning: 10 x 100m sprints
record your fastest time

ABS: 5 x 10-15 GHD Back Extensions
5 x 10-15 Knee to Elbows

25 May 2015

052615

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Strength/Skill: Jerk 7×2 (ascending)

Conditioning: “Guts”
Complete for time
Row 1k
30 Front squats, 135/95

24 May 2015

Memorial Day Murph

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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.


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