Strength: Clean and Jerk 5  reps  @ 60% 1RM 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%   Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 8 Kettlebell Snatches (53/35) 6 GHD Sit-ups 4 Strict Handstand Push-ups   …now run 800m and rest for a total of 6 minutes, and then…   Complete as many rounds and reps as possible in 6 minutes of: 5 Kettlebell Swings (53/35) 4 Toes-2-Bar 3 Handstand Push-ups   For Score   Mobility: Barbell Shoulder Smash – 1:30/side Quad Smash – 1:30/side Overhead Tissue Smash – 1:30/side Hip Capsule Stretch – 1:30/side     Post load and reps, score, and experience to commentsRead more

  Skills/Drills: Practice for 15-minutes on: – Fast Elbows Drill – “Get under the bar” Drill – Snatch Balance   For Quality   Conditioning: 2 rounds of… “Change” 20 Burpees 5 Bar Muscle-ups 10 Overhead Squats (135/93) Run 200m 20 Box Overs (30/24″) 5 Ring Muscle-ups 10 Double Kettlebell Front Squats (53/35) Run 400m     For Time Compare to Monday, 29 September 2014   Flexibility: 20 Sit-ups to Pike Couch Stretch – 2:00/leg Side Split – 2:00/side   San Antonio Marathon Training: 4-5 x 400m, easy 400m between each     Post time and experiences to commentsRead more

    Conditioning: Functional Fitness Team Series Event 4 Scaled version: Complete as many reps as possible in 15 minutes of: Male 1 and Female 1 each perform: 5 Thrusters (65/35) 5 Pull-ups Then, Male 2 and Female 2 each perform: 10 Thrusters (65/35) 10 Pull-ups Then, Male 1 and Female 1 each perform: 15 Thrusters (65/35) 15 Pull-ups Then, Male 2 and Female 2 each perform: 20 Thrusters (65/35) 20 Pull-ups ETC., following the same pattern   For Score WOD courtesy of games.Functional Fitness.com Notes: Each male/female pair must perform reps at the same time; however, synchronization is not required. Both male and female of each pair must complete their reps before the next male/female pair can begin.   Strength: Deadlift 5  reps  @ 65% 1RM 3  reps  @ 75% 1+ reps @ 85%   For max reps at 85%   Mobility: Banded Olympic Wall Squat – 2:00 Banded...Read more

  Conditioning: Functional Fitness Teams Series Event 3 Rx’d WOD: 42-30-18 reps for time of: Muscle-ups, with static Deadlift hold 350-lb partner Deadlift*   Scaled WOD: 80-60-40 reps for time of: Hand-release Push-ups, with static Deadlift hold 270-lb partner Deadlift*   *Partner Deadlifts: Rx’d – 135-lbs on one side, 170-lbs on the other Scaled – 90 on one side, 135 on the other   For detailed instructions see: Functional Fitness Team series. There is a 30-minute time cap.     Post time and experiences to comentsRead more

We will never forget! Our thoughts and prayers go to the families that were forever changed by the evil on 11 September 2001.   Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: 12 Front Squats (175/113) 9 GHD Sit-ups 60 Speed Skips 200m Run   4 rounds for time   Mobility: Hip Capsule Stretch – 1:30/side Spine Smash – 2:00 Couch Stretch – 1:30/side     Post lift, load, time,and experiences to commentsRead more