Conditioning: 200m Run 10 GHD Sit-ups 8 Power Snatches (95/63) 6 Strict Pull-ups   4 rounds for time   Strength: Overhead Squat 1-rep max Compare to Wednesday, 22 June 2016   Mobility: Super Friend Shoulder Smash – 1:00/side Super Friend Pike Stretch – 1:30 Overhead Distraction w/ External Bias – 1:30/side Butterfly Stretch – 1:30     Post time, max load, and experiences to commentsRead more

  Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up: 10 seconds each variation   For Quality   Conditioning: “It’s only 2” Complete as many reps as possible in 12 minutes of: 2 Thrusters (95/63)* 2 Bar-over Burpees** 2 Double Unders**   For Score *Each round add (20/10#) **Each round increase reps by 2   Flexibility: 20 Sit-ups to Straddle Right Side Straddle – 1:30 Left Side Straddle – 1:30 Middle Straddle – 1:30     Post score and experiences to commentsRead more

  Conditioning: 12-9-6-3 rep rounds of: Calories Rowed Thruster (95/63) Toes-2-Bar   For Time   Strength: Deadlift 1-rep max Compare to Friday, 01 July 2016   Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side     Post time and max load to commentsRead more

Strength & Conditioning: 15 Squat Snatches (135/93) …rest 3:00, then… 20 Calories Rowed 25 Sit-up Slammers (12/8) 20 Handstand Push-ups 15 Strict Pull-ups 20 Alternating Pistols 25 V-ups 20 Calories Rowed …rest 3:00, then… 15 Clean & Jerks (175/113)   For Time   Mobility: Couch Stretch – 1:30/side Sink Mobilization – 2:00 Hip Capsule – 1:30/side Overhead Distraction w/ External Bias – 1:30/side     Post time and experiences to commentsRead more

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…    Partner AMRAP 2: 08:00-15:00: Accumulate as many calories rowed as possible in 7 minutes     …rest 15:00-17:00, then…   Partner AMRAP 3: 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12 Ring Dips 16 Box Overs (24/20″) 50 Double Unders   *Movements are equal work For Scores Score 1: Total reps completed Score 2: Total calories rowed Score 3: Total reps completed   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Lying Hip Capsule – 1:30/side Plow – 2:00     Post scores and experiences to commentsRead more