Workout of the Day

Strength 1a) 4X45 seconds ME TTB – rest 90 sec. 1b) 4X3 Thrusters – heaviest possible, rest 90 sec. Conditioning 3 rounds of: 2:00 ME Row for Calories 1:00 ME Kipping HSPU 1:00 ME Wall Balls 20/14# Rest 2:00 between… Read more »

BBG Find 1RM Snatch or Clean and Jerk   Conditioning 20 min AMRAP with a partner: 20 TTB (per team) 40 Wall balls 20/14 (per team) 100m Barbell “log” carry 95/65

We will be doing 16.1. Anyone is welcome to come do the workout. We will only be doing conditioning.   This event will take approx. 3 heats. We will start instruction at 9:30am. Be on time!!

BBG 7X1 Snatch @ 80% – rest exactly 60 sec. Conditioning For time: 15-12-9 of- Thrusters 95/65# C2B Pullups

Strength 15 min to establish 1RM Clean   Benchmark A) “Jack” AMRAP in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20 in   B) “Danny” AMRAP in 20 mins of: 30… Read more »

BBG 5X3 T&G Power Clean & Push Jerk @ 70% of 1rm Power Clean & Push Jerk – rest 90 sec. Conditioning 5 rounds of: (20:00 Cut) 5 Muscle-Ups 50 Double-Unders Rest 1:00 between rounds

BBG 5X3 T&G Power Snatches @ 70% – rest 90 sec. Conditioning 5 rounds of: (30min cut) Row 400m 15 6″ Target Burpees Rest 1:1 or 3:00

Strength 15:00 to establish a 3rm Front Squat. Conditioning 3 rounds for time of: 18 HSPU (kipping allowed) 9 Clean & Jerks (anyhow) 155/105#

BBG 1RM snatch or clean and jerk Conditioning “15.1” 9:00 AMRAP of: 15 TTB 10 Deadlifts 115/75# 5 Power Snatches 115/75#

Strength/Skill 5 rounds of: 1:00 ME Front Squats @ 80% 1:00 ME Ring Dips 1:00 Rest Conditioning For time: Row 100 Calories 200 Double-Unders