Training of the Day Front squat 1-1-1-1-1 @ 90% or more of 1RM Rest as needed then 6 rounds of… 2 minutes to… 200m row 9 thrusters AMRAP double unders rest 1 minute Beginner class Front squat / Thruster / Strict press then 3 rounds of… 2 minutes of 200m row 9 thrusters max rep...Read More
Training of the Day weighted ring dip 5-5-5 2-2-2 use heaviest weight for 5’s, increase for the 2,s then 3 rounds of… 5 minute AMRAP of… 7 pull ups 14 kettlebell clean and jerk Rest 2 minutes Post your scores to the Whiteboard.Read More
Training of the Day Bear complex; 8 minutes to establish heaviest 3 rep. P. clean / F. squat / P. press / B. squat / P. press / touch and go then 10 minute ladder of… 1 hang squat clean > 1 front squat 5 burpees 1 HSC > 2 FS 5 burpees 1 HSC...Read More
Training of the Day Weighted pull ups 5-5-5 2-2-2 at heaviest possible weight then With a partner… Complete two rounds of…. Athlete 1- as many kettlebell clean and jerks as possible (2 per side) Athlete 2- 100ft broad jump SWITCH Athlete 1- As many KB goblet squats as possible Athlete 2- 200ft bear crawl SWITCH...Read More
Training of the Day 40 burpee box jumps 30 chest to bar pull ups 20 hand stand push ups 10 hang cleans (75% of power clean 1RM) EMOM do 1 dead lift at 80% of your max Post your scores to the Whiteboard.Read More
Training of the Day Snatch Complex 2- dynamic snatch grip high pull 1- high hang snatch 1- squat snatch 1- overhead squat on a :90 send off, start at 50% of your snatch max and increase by 5/10lbs for 7 rounds then 1k run 30 overhead squats (60% of 1RM) 500m run 15 overhead squats...Read More
Training of the Day 15 minutes of Handstand / handstand walk / handstand push up progression as a skill then 3 rounds of… 500m row as fast as possible rest 3 minutes Post your scores to the Whiteboard.Read More
