Thursday, April 23, 2020
/
" Asphalt Mixer "
On The 3:00 x 7 Rounds
400m Run
15 KBS
* Rest The Remaining Time *
Thursday, March 5, 2020
/
“ Stratego ”
OTM x 24:
Minute 1: 3 Back Squats
Minute 2: 3 Wall Walks
Minute 3: 15/12 Machine Cals
Minute 4: Rest
* Back Squats can ascend across the 6 rounds
” SWEAT ”
OTM x 24 (:50 of work / :10 Rest)
Minute 1: Max Machine Cals
Minute 2: Max DB Complex
Minute 3: Weighted Sit-Up (14/10)
Minute 4: Rest* DB Complex = 1 DB Push-Up + 2 DB Rows (R/L) *
Sunday, November 17, 2019
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A) Front Squat
3 X 3 @ 60-70% Across
3 x 2 @ 70-75% Across
3 x 1 @ 75-85% Across
- Then -
B) “ Euphoria ”
OTM X 12
A) 15/12 Calorie Assault Bike
B) 21 Russian KBS (70,53)
C) 12 C2B Pull-Ups
* Athletes may scale to :50 of work at each station *
“ SWEAT ”
OTM X 20 Minutes:
A) :50 Max Calories Assault Bike
B) :50 Max Russian KBS
C) :50 Max C2B Pull-Ups
D) :50 Weighted Abmat Sit-Ups
E) Rest
Thursday, March 22, 2018
/
" Hiss "
OTM X 20
1) Max KBS (53,35)
2) Box Jumps (24,20)
3) Push-Ups
4) Rest
Tuesday, November 21, 2017
/
Snatch Complex:
OTM X 8
Power Snatch + 2 Hang Power Snatch
(Athlete chooses moderate weight across)
- THEN -
" Bullfrog "
Ascending Ladder for 7 Minutes:
20 Double-Unders, 1 Power Snatch (115/85)
20 Double-Unders, 2 Power Snatch (115/85)
20 Double-Unders, 3 Power Snatch (115/85)
*Continue to add (1) Power Snatch per round for 7 Minutes*
** 8-8-14 **
Tuesday, September 19, 2017
/
“Cement Mixer”
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
Sunday, July 31, 2016
/
" Sunday Strength "
Front Squat - 4 x 8 across
- Then -
OTM x 10
3 PC (TnG) + 3 FS
Monday, July 11, 2016
/
“Bergeron Beep Test”
On The Minute for as Long as Possible:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
*Complete 1 round at the top of each minute until you can no longer*
Wednesday, April 27, 2016
/
! Pump Day ! "
- Macho Man Suplex -
Work to a heavy complex of:
3 Power Cleans + 3 Front Squats + 3 Jerks
- Then -
" Not So Macho Man "
OTM x 9
- 2 PC + 2 Front Squats + 2 Jerks
**Athlete Chooses Weight**
