Author Archive

Saturday, 2 August 2014

Posted by:

31 Heroes

Partner AMRAP 31 minutes

 

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

 

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Continue Reading - >
0

Friday, 1 August 2014

Posted by:

In teams of 2 complete,

3 rounds for time:

100 Plate Ground to Overhead (45/35)
, 2 x 200 meter run each (relay style)

Continue Reading - >
0

Thursday, 31 July 2014

Posted by:

EMOM for 12 Minutes

Even Minutes: 30 Double Unders

Odd Minutes: 10 Renegade Rows w/ Pushup

Continue Reading - >
0

Wednesday, 30 July 2014

Posted by:

2-3 Rounds for Time

20 Power Cleans (135/95)

20 Front Squat (135/95)

20 Kettle bell Swings (53/35)

At the top of each minute perform two bar facing burpees.

Continue Reading - >
0

Tuesday, 29 July 2014

Posted by:

6 MIN AMRAP

200 M Run

12 V-Ups

2 MIN REST

 

6 MIN AMRAP

200 M Row

12 Ring Dips

2 MIN REST

 

6 MIN AMRAP

200 M Run

12 T2B

Continue Reading - >
0

Monday, 28 July 2014

Posted by:

A four letter word starting with F…

See you at the box :)

Continue Reading - >
0

Friday, 18 April 2014

Posted by:

 

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

Continue Reading - >
0

Thursday, 17 April 2014

Posted by:

Strength: Bench Press –  8,6,6 @ 70, 75, 80%

For Time:

250m row

20 pushups

10 V-Ups

50 double unders

20 pushups

10 V-Ups

250m row

20 pushups

10 V-Ups

50 double unders

Continue Reading - >
0

Friday, 17 April 2014

Posted by:

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

Continue Reading - >
0

Tuesday, 15 April 2014

Posted by:

Strength: Front Squat 8,6,6 @ 70, 75, 80%

Every minute on the minute for 10 minutes:

Odd: 5 Front Squats (70-75% 1RM)

Even: Max Ring Dips

Continue Reading - >
0

Monday, 14 April 2014

Posted by:

5, then 7, then 3 minute AMRAP:

200m Run

15 Up and Over Box Jumps (24”/20”)

10 Knees to Elbow

Rest 2 minutes between AMRAPS

Continue Reading - >
0

Friday, 18 April 2014

Posted by:

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

Continue Reading - >
0

Friday, 22 November 2013

Posted by:

For time:

30 Power Snatches (95/65)
3 Rope Climbs
30 Power Cleans (95/65)
3 Rope Climbs
30 Push Jerks (95/65)
3 Rope Climbs

Continue Reading - >
0

Thursday, 21 November 2013

Posted by:

For Time:

50 Double Unders

40 Kettle Bell Swings (53/35)

30 Box Jumps (24/20)

20 Good Mornings (45/35)

10 Ring Dips

 

Continue Reading - >
0

Wednesday, 20 November 2013

Posted by:

Round out those lifts – we’re front squatin on Wednesday!

3 Mos or less (Mechanics): Front Squat 3-5 Rep Max

Prescribed (Consistency): Front Squat 2 Rep Max

Advanced (Intensity): Front Squat 1 Rep Max

You know the drill by now.

Continue Reading - >
0
Page 2 of 5 12345