Extra Work

  1. 6/26/2018

    Strength:

    Wendler Shoulder Press

    5×5 Weighted Strict Pull-ups

    Conditioning:

    3 Rounds

    100 meter sled push

    200 meter bike

    300 meter row

  2. 6/25/2018

    Strength:

    Wendler Front Squats

    Conditioning:

    4 x 400 meter run

    Rest 2 minutes between rounds

    5 rounds for time

    10 Sandbag box step-ups

    8 Burpee box jumps

     

  3. 6/25/2018

    Strength:

    Wendler Front Squats

    Conditioning:

    4 x 400 meter run

    Rest 2 minutes between each set

    Then..

    5 Rounds

    10 (total) Sand bag box step-ups (24/20)

    8 Burpee Box Jumps

  4. 6/22/2018

    Conditioning:

    150 Wall Balls for time

    *Every time you break do 3 burpees

  5. 6/22/2018

    If anyone wants to do extra work after today’s workout…good for you!

    Conditioning:

    150 Wall Balls For Time

    each time you break – 5 Burpees

  6. 6/20/2018

    Conditioning:

    3 Rounds

    25 GHD Sit-ups

    25 Foot HS walk

    25 Cal ski erg

    10 Minutes of muscle-up work

    or

    30 muscle ups for time

     

  7. 6/19/2018

    5 Rounds

    Complex:

    5 Dead Lift

    5 Front Squats

    5 Hang Power Clean

    Rest 3 minutes between rounds

    Build as heavy as you can

    Run 1 Mile for time

  8. 6/19/2018

    5 Rounds

    Complex:

    5 Dead Lifts

    5 Front Squats

    5 Hang Power Clean

    *Build to as heavy as you can

    *Rest 3 Minutes Between Rounds

    Run 1 Mile for time

     

  9. 6/18/2018

    Conditioning:

    21 Minute EMOM

    1st Minute: 15 /12 Cal Bike

    2nd Minute: 15/12 Burpees

    3rd Minute: 100 Meter Sandbag Run