1. 05/16/2022

    8 x 2:00 Interval

    (20/15)(25/20) Cal Row

    Max Rep Wall Balls (20/14)(11’/10’)

    Rest 2 Minutes Between Rounds

  2. 05/13/2022

    20 Minute AMRAP

    50 Double Unders

    15 Seated DB Press OR HSPU

    5 Power Clean (175/125)(225/155)

     

  3. 05/12/2020

    15 Minute EMOM

    15/10 Cal Ski

    15/10 GHD Sit Ups OR 10 Med Ball GHD Sit Ups (20/14)

    100’ Sled Pull (125/75)

    15/12 Cal C2 Bike

    20 Med Ball Bear Hug Squats (20/14)

    THEN

    Week 5 Front Squat

    Add + 10 To Your 1 Rep Max Then use 90% of that for your new base for the percentages

    5 @ 65%

    5 @ 75%

    5+ @ 85%

    1 x 20 @ 50%

  4. 05/11/2022

    Complete For Time

    10 Rounds

    (15/10)(20/15) Cal Bike

    10 Pull Ups

    10 Push Ups

    Rest 1 Minute after every 2 rounds

    RX+ with weight vest

  5. 05/10/2022

    8 Minute EMOM

    Min 1 = (15/12)(20/15) Cal Row

    Min 2 = 10/15 Burpee

    Then

    Week 5 Deadlift & Bench Press

    We will add 5lbs to your Bench 1 Rep Max and 10lbs to your Deadlift 1 Rep Max.  Then calculate your 90% from there.

    5 @ 65%

    5 @ 75%

    5+ @ 85%

    1 x 20 @ 50%

  6. 05/09/2022

    Complete For Time

    100 Meter Run

    27 Thrusters (95/65)

    200 Meter Run

    21 Thrusters

    400 Meter Run

    15 Thrusters

    800 Meter Run

    9 Thrusters

    For today, when thinking about your thruster weight, you should be thinking in terms if what you can do 21 unbroken if fresh.  The 800 Meter run is the longest run we have done in a bit so it will be good to test our capacity at that distance.

  7. 05/06/2022

    Complete For Time

    8 OR 12 Rounds

    100 Meter Run

    5 Power Snatch (95/65)(135/95)

    6 Strict Pull Ups or 4 Bar Muscle Ups

    30 Minute Time Cap

     

  8. 05/05/2022

    21 MIN EMOM
    1. 12/10 Cal Ski
    2. 15 Russian Swings(53/35)(70/53)
    3. (15/12)(20/15) Cal Bike
    4. (10/15) GHDSU
    5. 15 Goblet Squats(53/35)(70/53)
    6. 100 M Farmers Carry- 1 KB 1 DB
    7. Rest

    Deload Front Squat @90%
    1×5 @40%
    1×5 @50%
    1×5 @60%

  9. 05/04/2022

    8 x 3:00 Sets

    15/12 Cal Row

    10 Lateral Burpee Over Bar

    10 Back Squat (115/75)(155/105)