Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Mobility: Couch Stretch – 1:30/side Banded Bully – 1:30/side Lateral Opener – 1:30/side   Royal Huddleston Burpee Challenge: Day 45     Post load, score, and experiences to commentsRead more

  Sprint Work: Partner up, each partner runs each distance* 200m, 300m, 400m, 300m, 200m   For time *Partner A runs 200m, switches with Partner B who then runs 200m. Partner B then switches with A to run 300m, etc..   Strength: Clean ⇒ Hang Clean ⇒ Jerk 1-rep max   Conditioning: 10/8 Calories Rowed 10 Burpees 8 Pull-ups 10/6 Calories Biked 10 GHD Sit-ups 6 Ring Dips   2 round for time (7:00 cap)   Flexibility/Mobility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00   Royal Huddleston Burpee Challenge: Day 45     Post times, load, and experiences to commentsRead more

  Conditioning: Option 1: 2018 Functional Fitness Games Open WOD 18.4 For time*: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups …then… 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk   Time cap: 9 minutes Go to games.Functional Fitness.com for complete workout description, standards, Masters 55+ and scaled versions *For score if cap is reached Registered Games athletes Click HERE to enter your score on games site by 1900 Monday   Option 2: Partner WOD* Complete as many rounds and reps as possible in 25 minutes of: 10 Wall-Ball Shots (25/16) @ (10/9′) 8 Kettlebell Swings (72/53) 10 Calories Rowed 8 Fat Bar Front Rack Lunges (110/70) 10 Box Overs (24/20″)   For Score *Alternate exercises   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side     Post...Read more

Online Judges Course: Click HERE   Conditioning: 2018 Functional Fitness Games Open WOD 18.4 For time*: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups …then… 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk   Time cap: 9 minutes Go to games.Functional Fitness.com for complete workout description, standards, Masters 55+ and scaled versions *For score if cap is reached   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side     Post time, score, and experiences to commentsRead more

Online Judges Course: Click HERE Skill: 30 second Handstand hold 5 Perfect Form Deadlifts (25% 1RM) Rest ~30 seconds   4 rounds for quality   Conditioning: Complete as many reps as possible in 45 seconds, rest 15 seconds*, of: Sit-up Slammers (12/8) @ 2m Front Squats (95/63) Alternating One-Arm Dumbbell Snatches (50/35) Calories Biked Pull-ups   4 rounds for score *Rest 1:15 between rounds   Flexibility/Mobility: Elevated Cat – 1:30 Spine Smash – 2:00 Pike Stretch – 1:30 Couch Stretch – 1:30/side     Post score and experiences to commentsRead more