Jul
13

"“Blowin’ the hinges off the doors!”"

Lopez-box-jump

Turkish Get Ups
3 Sets:
3 Each side + Max reps Dips (Sub Ring Push Ups, Push Ups, etc.)

4 Rounds:
4 Power Cleans (Use 70% 1RM)
12 Box Jump-Overs
5/7 Strict Pull-Ups (Rx is “L” Pull Ups)

Jul
11

"“Keep your arms and legs inside the vehicle at all times!”"

bar-girls
Jul
10

"“Mercy!”"

t-1762
STRENGTH
Complex 6 X 1 (1 Push Press + 1 Thruster Build to a heavy single.)
METCON
AMRAP in 17 minutes:
4 Muscle Ups (Sub is 7/10 Ring Dips)
8 Hang Squat Snatch (85#/115#)
12 Box Jump-Overs
AMRAP
Jul
9

"“Expect to face some challenges and turbulence!”"

t-1761
STRENGTH
Clean Complex Progression (Every 90 seconds for 8 sets: 1 Halting Clean Deadlift + 1 Hang Clean (squat or power) + 1 Clean (squat or power) Build to the heaviest set possible.)
METCON
1-2-3-4-5-6-7-8-9-10
Squat Cleans (75#/115#)
10-9-8-7-6-5-4-3-2-1
HSPU
KB Swings (35#/53#)
(12 after every round)

*20 minute cap.

Time

 

Jul
8

"“But wait….there’s MORE!”"

t-1760
METCON
5:00 ON / 1:00 OFF
6:00 ON, 1:00 OFF
7:00 ON
10 Burpees
15 Deadlifts (155#/225#)
20 Toes-2-Bar
25 Wall Ball
30 Double Unders
AMRAP

1 127 128 129 130 131 135