Monday, December 31, 2018

2018-12-31T17:06:32-08:00

20 Min AMRAP (Comp) “Nate” 2 Ring Muscle ups 4 HSPU 8 KB Swings 1.5p/2p (Fitness) “Nate’s Mate” 2 Ring Dips 4 HSPU 8 KB Swings 1/1.5p (Bootcamp) 2 Box Dips 4 DB Strict Press 8 KB swings

Monday, December 31, 20182018-12-31T17:06:32-08:00

Sunday, December 30, 2018

2018-12-30T11:13:39-08:00

Ladders (Comp) Ladder from 11-1 Wallballs 14/20 Sumo Deadlift High-Pulls 65/95 Shoulder to Overhead Hang Power Snatches (Fitness) Ladder from 10-1 Wallballs 14/20 Sumo Deadlift High-Pulls 55/75 Shoulder to Overhead Hang Power Snatches (Bootcamp) Ladder from 8-1 Wallballs @ manageable weight Sumo Deadlift High-Pulls @ manageable weight Shoulder to Overhead Hang Power Snatches

Sunday, December 30, 20182018-12-30T11:13:39-08:00

Saturday, December 29, 2018

2018-12-29T17:31:51-08:00

Teams of 3 35 minute cap Divide work evenly with one athlete working at a time. 1500m Row (change every 250m) 150 Weighted Box Step Ups 25/45 20” 120 Hang Power Cleans 65/95 90 Burpees 60 Toes to Bar 1500m Row 60 Toes to Bar 90 Burpees 120 Hang Power Cleans 150 Weighted Box Step [...]

Saturday, December 29, 20182018-12-29T17:31:51-08:00

Friday, December 28, 2018

2018-12-28T11:34:02-08:00

3 Mins on / 1 Min Rest x 5 rounds “Chief” style, pick up where you left off (Comp) 3 Bar Muscle Ups 6 DB Devil Press (35/50) 9 Box Jumps (20/24) (Fitness) 3 Chest To Bar Pull-ups 6 DB Devil Press (20/35) 9 Box Jumps (20/24) (Bootcamp) 3 Ring Rows 6 DB Snatch 9 [...]

Friday, December 28, 20182018-12-28T11:34:02-08:00

Thursday, December 27, 2018

2018-12-27T14:31:22-08:00

For total reps (Comp) EMOM including the start : 5 Burpees 12 min AMRAP Min 1 - Hang Power Cleans (80/115lbs) Min 2 - Front Squats (80/115lbs) Min 3 - Push Press (80/115lbs) Min 4 - Rest Repeat until 12 mins (Fitness) EMOM including the start : 5 Burpees 12 min AMRAP Min 1 - [...]

Thursday, December 27, 20182018-12-27T14:31:22-08:00