Training long of the Day Run 400m, row 1k, 1 clean and jerk at body weight, run 400m, row 800m, 2 C&J at BW, run 400m, Row 600m, 3 C&J at BW, run 400m, row 400m, 4 C&J @ BW, run 400m, Row 200m, 5 C&J @ BW Post your scores to the Whiteboard.Read More
Lift like a girl! Test of the Day Bench Press Find your 1 rep max. then “JT” 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups Post your scores to the Whiteboard.Read More
Training of the Day 5 rounds for time of..2 Front squat @ 80%, 2 muscle ups, 2 snatches @ 80%, 2 rope climbs, 150m run Post your scores to the Whiteboard.Read More
Training of the Day 5 rounds of… 10 right arm dumbell thrusters, 30 calorie row, 10 left arm dumbell thrusters, 30 burpees Post your scores to the Whiteboard.Read More
Training of the Day As many shoulder to overhead at body weight as possible in 6 minutes then 6 rounds for time of…run 400m, 10 HR push ups, 10 dips, 10 knee to elbow Post your scores to the Whiteboard.Read More
Training of the Day Clean complex ladder; 1 power, 1 hang, 1 ghost clean (1-2in off the ground) Start at 65% of clean 1RM and increase my 5 or 10lbs per minute. then 14-12-10-8-6-4-2 of… dead lift (65%) and box jump. at the end of the set of 2s, complete 20 burpees Post your scores...Read More
Squat of the Day Back squat; 3 rep max. (should be in the 90-93% range of 1RM) then 7 minute ladder of… 1 front squat from the ground, 2 bar over burpee, 2 FS from ground, 4 bar over burpees, 3 and 6, 4/8, 5/10…. and so until time expires Post your scores to the...Read More
