January 29th, 2016
4 rounds every 2 Minutes of: 5 deadlifts (155/115) 5 hang power cleans (155/115) 5/5 front rack lungs (155/115) 5 Shoulder-2-Overhead (155/115) In remaining time, complete max effort double unders
January 28th, 2016
4 ROUNDS OF: Run or Row 400 Meters Rest 20 Seconds Plank Hold on Rings for 60 Seconds Total Rest 1 Min
January 27th, 2016
7 ROUNDS OF: 7 Wall Balls (20/14) (12’/10′) 7 Kettle Bell Swings (70/53) 7 Box Jumps (30/24)
January 26th, 2016
4 ROUNDS OF: 5 Strict HandStand Push-ups 100 M Pinch Plate Carry (25/15) 5 Strict HandStand Push-ups 300 M Run
January 22nd, 2016
We are doing the weights first, then: 3 ROUNDS FOR TIME OF: 10 Deadlifts (225/155) 15 Wall Balls (20/14) (12’/10′) 200 M Run
January 21st, 2016
EMOM 15 MINS 1) 30-40 double unders or 45 secs practice – NO SINGLES 2) 10 M Handstand walk or 30-45 sec Hold 3) 6 Hurdle Hops down and back 4) 20 Hollow Rocks 5) 4 Seated box jump (increase height over 3 sets)
January 20th, 2016
AMANDA 9-7-5 Muscle Ups Squat Snatch (135/95)
January 19th, 2016
First some super awesome skillz stuff, then: 9 minute amrap 9 Burpee Box Jumps (24/20) 15 Slam Balls (25/15) 21 Double Unders THEN: a nice heavy run…
January 16th, 2016
Join us for Foundations Training Saturday at 9am! Then: 2 PERSON TEAMS 30 Reverse Burpee Wall Ball Chest Pass (20/14) 4’ apart 200 m relay x 2 each Then, 3 rounds of: 30 Wall Ball (20/14) 30 KBS (53/35) 30 Pull-up* (No bands. Either ring row or partner assist) 30 OH Lunge w/ Ball (20/14) […]
January 15th, 2016
First we will do some cool lifting things, then: 3 rounds: 50 double unders / 100 single unders 7 hang power cleans (115/75)
