13 Jul 2020

Monday 7.13.2020

Health Front Squat 10-8-6-4-2 Heavier than last week Conditioning Accumulate, for time: 80 KB Swings 400 Single Unders 80 Hanging Knee Raises or Sit-ups Complete exercises in any order/rep-scheme desired. Performance Front Squat 10-8-6-4-2 Heavier than last week Conditioning Accumulate, for time: 80 KB Swings 400 Double Unders 80 Toes-to-bar Complete exercises in any order/rep-scheme […]

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10 Jul 2020

Friday 7.10.2020

Health Tempo Overhead Squat 6 x 3 Conditioning All for time: 12-9-6 KB Sumo Deadlift High Pull Box Jump or Step-up ————- 12-9-6 KB Swing Box Jump or Step-up ————- 12-9-6 Goblet Squat Box Jump or Step-up Time Cap: 20 minutes Performance Tempo Overhead Squat 6 x 3 @ 60-70% of Snatch Conditioning All for […]

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09 Jul 2020

Thursday 7.9.2020

Active Recover / REST Day Take advantage of the outdoors. Get outside and be free! Bike, Walk, Jog, Swim, PLAY! If not, come to the gym and we’ll do that for you. Conditioning @70% effort: Run 1 Mile 100 Burpees to target Run (TBD after burpees) After every 10 burpees, complete 1 free throw. For […]

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08 Jul 2020

Wednesday 7.8.2020

Health and Performance Conditioning 4 min AMRAP: 12/9 Cal Bike 12 Pull-ups (Rx+ Rd 1 = PU, Rd 2  = C2B, Rd 3 = BMU) Rest 4 minutes 4 min AMRAP: 12/9 Cal Ski 1 Rope Climb (Rx+ 2 x TNG on Short Rope) Rest 4 minutes 4 min AMRAP: 12/9 Cal Row 12 Handstand […]

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07 Jul 2020

Tuesday 7.7.2020

Health and Performance Odd Object 5 sets, not for time: 10 Sandbag Lunges (AHAP) 10 Single Leg Box Jump Core 30-25-20-15-10-5 Medball Sit-up (Rx+ GHD) Empty Barbell Goodmorning

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