Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Specific warm-up: 2 rounds of Burgener warm-up 7 Hang snatch (45/33) 7 Thruster 7 Sumo DL high pull 5 Snatch (75/53) 5 Thruster 5 Sumo DL high pull 3 Snatch (95/63) 3 Thruster 3 Sumo DL high pull   Conditioning: 1000m Row 30 Ring dips 30 Sumo deadlift high-pull* 30 Handstand push-ups 30 Snatches* 30 Alternating pistols 30 Pull-ups 30 Thruster* 30 Burpees-over-bar 1000m Row   For time *all lifts are same load (95/63)     Post results and experiences to commentsRead more

Endurance: Assault bike 4200m Rest 3:00 Assault bike 2100m Rest 2:00 Assault bike 1000m Rest 1:00 Assault bike 600m   For time Compare to Tuesday, 25 June 2019   Strength/Skill: Every minute on the minute, for 7:00, perform: 1 Strict pull-up, adding 1 pull-up each minute*   For total reps *1 on minute 1, 2 on minute 2, 3 on minute 3, and so on. On last minute, 7, perform max reps.   rest 3:00, then… Every minute on the minute, for 7:00, perform: 3 Sit-up, adding 3 sit-ups each minute*     Post results and experiences to commentsRead more

Conditioning: 10 Alternating front rack barbell lunges (135/93) 3 Thrusters (135/93)* 10 rounds for time** *athlete uses one barbell, same weight for each movement **20 min cap   Accessory Work: 10 V-ups 15 Tuck-crunches 30 sec hallow hold 30 sec arch hold (Superman hold) 5 rounds for quality (15 min cap)      Read more

Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups   Fran’s House 15 Thruster (95/63)(80/53)*   Nancy’s House 400m Run 15 Overhead squats (95/63)(80/53)   Grace/Isabel’s House 20 Ground-to-overhead (135/93)(115/73)   Kelly’s House 400m Run 30 Box jumps (24/20″)(20/16”) 30 Wall-ball shots (20/14)(16/10) @ (10/9′)   For time Compare to Monday, 07 October 2019 *Each athlete uses only one bar. Increase load as needed.     Post results and experiences to commentsRead more

Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 5 Handstand push-ups 10 Wall-ball cleans (20/14) 15 Abmat sit-ups 200m Run   For score   Strength: Snatch 5 reps @ 35% 1RM 4 reps @ 50% 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 90%   For quality work     Post results and experiences to commentsRead more