1. 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.

  2. 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

     

  3. 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%

  4. 05/04/2022

    8 x 3:00 Sets

    15/12 Cal Row

    10 Lateral Burpee Over Bar

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

  5. 05/03/2022

    Complete For Time

    6 Rounds

    400 Meter Run

    15 T2B

    Then

    Week 4 Bench & Deadlift

    Deload Week

    5 @ 40%

    5 @ 50%

    5 @ 60%

     

  6. 05/02/2022

    15 Minute AMRAP

    60 Double Unders

    16 Alternating DB Snatch (50/35)(70/50)

    16 HR Push Ups/HSPU/SHSPU

    16 DB Step Ups (20”/16”)

  7. 04/29/2022

    Complete For Time

    7 or 10 Rounds

    100 Meter Run

    2 Rounds Cindy

    Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

    ***Weight Vest Optional***

    25 Minute Time Cap

    So…for today, we are looking at a little “test” of our capacity for Murph which is about a month away.   The time cap is a hard stopping point for EVERYONE and it is intended as a regulator for what you’re ready to take on at this point.  Band as necessary for your pull ups.  Push up reps can be assisted in whatever manner is best for you.

    ***For those who choose to wear a vest, please understand your Coach may limit your rounds/reps.  This is for your own safety as we have not done any vested work to this point and we don’t want injuries to come of this.

     

  8. 04/28/2022

    Complete For Time:

    2-4-6-8-10

    Cleans (95/65)(135/95)

    Lateral Burpee Over Bar

    15 Sit Ups Between Rounds

    Then

    Week 3 Front Squat

    5 @ 75%

    3 @ 85%

    1+ @ 95%

    1 x 20 @ 50%

  9. 04/27/2022

    4 x 5:00 Sets

    (20/15)(30/22) Cal Bike

    10 OHS (95/65)(135/95)

    150 Meter Shuttle Run

    For today, we are looking to complete the cals/reps/meters as quickly as possible in order to maximize the amount of time you will have to rest.   Keep in mind when we do “sets,” you have a set time to do the work and whatever is left with the set time is your rest break.

    When going in to this one, you need to make sure the weight for you OHS is something you can do unbroken for each of the 4 sets.  There isn’t time to set the barbell down and rest.

    Shuttle runs will be a bit challenging with some shaky legs.