4 rounds

Tuesday, April 17, 2018

Skill: Minutes 0:00 – 5:00:
7 Strict Ring Dips
7 Horizontal Ring Rows – Place Feet on 20″ Box
Minutes 5:00 – 10:00:
10 Second Ring Support Holds
20 Hollow Rocks
Minutes 10:00 – 15:00:
10 Bent Over Dumbbell Rows each arm
20 Arch Rocks

Workout: 4 Rounds:
1:00 Kettlebell Swings (RX+ 70/53) (RX 53/35)
1:00 Toes to Bar
1:00 Thrusters (RX+ 115/85) (RX 95/65)
1:00 Rest

Wednesday, March 28, 2018

Strength: Tempo Front Squats (32X1)
4 Sets X 3 Reps Based off of 1RM
Set 1 – 65%
Set 2 – 70%
Set 3 – 72%
Set 4 – 75%

Workout: 4 Rounds for Time including Rest
7 Squat Cleans (135,95) RX+(155,105)
7 Front Rack Lunges
50 Double Unders
Rest :30 After Each Round

Tuesday, December 19, 2017

Strength: Every Minute on the Minute for 10 Minutes:
3 Touch and Go Deadlifts (Climbing) + 4 Box Jumps (30″,24″)

Workout: 4 Rounds for time:
1 Round of Cindy
15 Overhead squats (95,65)
1 Round of Cindy
50 Double Unders

Cindy = 5 Pull Ups
10 Push Ups
15 Air Squats

Tuesday, October 24, 2017

Strength: Deadlift (Double overhand grip)
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 30 pull-ups then:
4 Rounds For Time of:
7 Dumbbell Power Snatch + 7 Dumbbell Overhead Squat – Right Arm (50,35)
7 Dumbbell Power Snatch + 7 Dumbbell Overhead Squat – Left Arm
200 Meter Run

Tuesday, August 29, 2017

Strength: Deadlift: (double overhand grip)
*Adjusted 10rm based on Set 4 of last week*
Set 1-50% of 10rm – 12 reps
Set 2-75% of 10rm – 10 reps
Set 3-Max Reps of 10rm
Set 4- Adjust weight BASED on the NUMBER of reps in set 3

Workout: 4 Rounds For time:
10 Single Arm Kettlebell Power Snatches (53,35)
10 Single Arm Overhead Walking Lunge Steps
10 Single Arm Kettlebell Power Snatches, opposite arm
10 Single Arm Overhead Walking Lunge Steps
10 Box Jumps (30,24)

Thursday, August 24, 2017

Workout:For Time:
Buy-in
(50,40) Calories Airdyne
Then
4 Rounds of:
400 Meter Run
15 Left-Arm Kettlebell Snatches (53,35)
15 Right-Arm Kettlebell Snatches

Accessory: Every minute on the minute for 5 minutes of:
5 Hollow Rocks
5 V-Ups
5 Tuck Ups
:10 sec. Hollow Hold

Tuesday, July 25, 2017

Workout: Complete 4 rounds:
15 Bench Press (135,95 or RX+155,105)
5-10-5-yard Lateral side to side Shuttle Sprints

Rest 60 seconds

15 Dynamic Push Ups
5-10-5-yard Shuttle Sprints (normal, running forward)

Rest 60 seconds

Accessory: Kettlebell Reverse Rack Lunge, elevated to a (45,25) lb plate:
4×10 Each Leg

 

Thursday, July 28, 2016

Workout:
Buy in: 2000 m Row

Then, 4 rounds for time:
20 alternating Handstand Shoulder Taps or 20 second Handstand Holds
15 Toe to Bars
10 Elevated Ring rows

Accessory:
3 Supersets of:
10 Barbell Roll-Outs
10 Glute Ham Raises

Screen Shot 2016-07-27 at 4.04.53 PM

No Intensity, No Results! 

Be comfortable with being uncomfortable

Chris Spealler, a.k.a The Legend, speaks on intensity and the importance of it vs. volume. Take a moment to read this awesome article on the importance of 100% intensity.