Saturday, March 31, 2018

2018-03-31T07:44:12-07:00

AMRAP 35 minutes Teams of 3 Divide the work evenly with one athlete working at a time Run together Completed runs are 20 points. Runs started but not completed in time are 10 points. 200m Run 30 Shoulder to Overhead 65/95 30 Hang Power Cleans 30 Front Rack Alternating Step-back Lunges 30 Power Snatches

Saturday, March 31, 20182018-03-31T07:44:12-07:00

Friday, March 30, 2018

2018-03-30T17:07:27-07:00

Workout: Back Squats (Comp & Fitness) Work up to a comfortable 1 rep max then do 5 sets of 4 reps @ 80% of that weight. (Bootcamp) Do sets of 5 reps Accessories: 3 Rounds 20 DB Weighted Box Step Ups Heavy (Perform 10 on right leg then 10 on left) 20 Prone Laying Banded [...]

Friday, March 30, 20182018-03-30T17:07:27-07:00

Thursday, March 29, 2018

2018-03-29T09:25:57-07:00

For Time 30 min cap "Dublin" (Comp) Bar Muscleups 10,8,6,4,2 Double Unders 50,40,30,20,10 KB Swings 10,8,6,4,2 (1.5/2p) (Fitness) Chest to Bar Pullups 10,8,6,4,2 Double Unders 50,40,30,20,10 KB Swings 10,8,6,4,2 (1/1.5p) (Bootcamp) Pullups 10,8,6,4,2 Single Skips 50,40,30,20,10 KB Russian Swings 10,8,6,4,2 @ manageable weight

Thursday, March 29, 20182018-03-29T09:25:57-07:00

Wednesday, March 28, 2018

2018-03-28T17:20:33-07:00

For Time 35 Minute Time Cap Teams of 2. Divide work evenly with one athlete working at a time. (Comp) 2000m Row 4 Rope Climbs 100 DB Push Presses 35/50 4 Rope Climbs 100 DB Squats 35/50 4 Rope Climbs 400m Run (Fitness) 2000m Row 4 Rope Climbs 100 DB Push Presses 20/35 4 Rope [...]

Wednesday, March 28, 20182018-03-28T17:20:33-07:00

Tuesday, March 27, 2018

2018-03-27T18:36:08-07:00

Ladder 10-1 (30 min cap) (Comp) Wallballs 14/20 Burpees Box Jumps 24"/30" (Fitness) Wallballs 14/20 Burpees Box Jumps 20"/24" (Bootcamp) Wallballs @ manageable weight Burpees Box Steps 20"

Tuesday, March 27, 20182018-03-27T18:36:08-07:00