REST DAY   Competitors Class This week we will be at Climb Tulsa for some climbing and different modality work. Show up around 1700, and stay as long as your hearts desire. Or 2200 when they close. 🙂   Post experiences to commentsRead more

  Skill: Headstand or Handstand* Hold 5 x 30 seconds Between sets, perform 30 Speed Skips   For Quality *Beginner/Intermediate do headstands. Advanced/Elite do handstands.   Conditioning: “Steppin & Reppin” 40 reps Box Jumps (24/20″) 40 Reps Ketlebell Swings (53/35) 40 Reps Overhead Squats (85/55)   Run 200m    30 Reps Box Jumps 30 Reps Kettlebell Swings 30 Reps Overhead Squats   Run 200m backwards   20 Reps Box Jumps 20 Reps Kettlebell Swings 20 Reps Overhead Squats   Run 200m   10 Reps Box Jumps 10 Reps Kettlebell Swings 10 Reps Overhead Squats   Run 200m backwards   For Time Compare to Monday, 30 June 2014   Mobility: Single Leg Flexion – 2:00/side Overhead T-spine Smash – 2:00 External Rotation Shoulder Smash – 2:00/side     Post Max Load, Time, and Experience to commentsRead more

Sprint Work: Partner up, then… Bike 150 Calories*   For Time *equal work   Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*   For Time Compare to Wednesday, 26 June 2013   *Rx Masters 55+: KBS (55/35) Slammers (10/6) OHS (55/30) Run 400m     Post time to commentsRead more

  Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Friday, 08 December 2017   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side     Post score, max load, and experiences to commentsRead more

  Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each). All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each). All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each). All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each). All Face cards of all suits, partners alternate and carry partner for 20m. Only...Read more