Workout of the day

11 March 2019

Strength: 12:00 x EMOM 18 KBS/15 BS/21 Air Squats then, 14:00 to find new 1-3 RM in Bench or Strict Press: Minute 6: 7 @65% Minute 9: 3 @ 85% Minute 11: 5 @ 75% Minute 13-14: 1-3@100% Conditioning: Time Cap 14:00 100 Prayer Hold/Zercher Step Ups *emom 3-5 pull ups or 4-6 ring rows…

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06 March 2019

Conditioning: 3 Rounds X 10:00 to complete: 500 M/400M Row 12 HSPU 12 Cossack Squats 12 Pull Ups   then, after third round REST 1:00 FINISHER: 100 Burpees for time

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05 March 2019

Skill: 15:00 Linking TTB or Ninjas: Kipping Complex 1 Bar MU 2 TTB 3 C2b 4 Pull Ups Conditioning: Tabata 8 rounds each :20/:10 -Double Unders -Thrusters (75/55) – Ice Skaters -Hang Power Snatch/Push Press    

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Tuesday, February 26th

Strength E2MOM (7 rounds) Spend :30-:45 Upside Down Wall Walks Handstand Hold Shoulder Touches Free Standing Handstand Walk   Conditioning 5 x 3:00 Run 200 m 10 Box Jump Overs ME Devils Press 1 min rest.

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25 February 2019

Strength: 10:00 x EMOM 15 KBS/13 Ball Slams then, 3 sets in 12:00 of either Bench Press or Strict Press 7-8 @ 65% 3 @ 90% 5-6@ 80-85% Conditioning: 12:00 x AMRAP 8 Hang Power Cleans (95/65) 12 TTB/V-Ups

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22 February 2019

Strength: 13:00 x EMOM 18 KBS/:25 Sled then, Back Squat or Front Squat 5-6 x 75% 3 x 85% 1-3 x 90-100% Conditioning: 10:00 x AFAP 1 ttb+2 mountain climbers (l+r=1)+3 ball slams 2 ttb+4 mc+6 ball slams 3 ttb+8 mc +12 ball slams….  

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21 February 2019

Strength: 3 Sets x 40 “Love Taps” 30 OH Plate Sit Ups 20 Hollow Rocks 10/10 Single Leg Deadlifts   Conditioning: 3 Rounds “Fight Gone Bad-Lite” 1:00/each Wall Balls (20/14) Power Cleans (75/55) Box Jumps (24/20) Push Press (75/55) Row Calories Rest

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11 February 2019

  16 KBS/13 BS/20 Goblet/Air Squats 12:00 x 3 Sets Bench/Strict Press 5-6@ 75% 3 @90% 3-4 @ 85% Conditioning: 9:00 x AMRAP 5-10-15 M Shuttle Sprint 10/10 MB Side Toss  

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08 February 2019

Strength: EMOM x 11:00 16 KBS/:25 Sled Push then, 3 Sets: Back Squat or Front Squat 5-6 @ 70% 3 @ 90 % 3-4 @ 85%   Conditioning: 13:00 X AMRAP 15 Box Jumps (24/20) 20 Ball Slams (40/20)  

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07 February 2019

Strength: 5 Sets: 6 x Windshield Wipers 24 x Russian Twists or 12x Landmine Axe Chops 12 x In and Out 1:00 Rest   Conditioning:  PR Attempt 1600 M Row/Ski/Run or 3 Mile Bike    

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