A. For Time: 15-12-9-6 Power Cleans 155/105 75-75-75-75 Double Unders/ 125 Singles B. 3 Sets For Quality 10 Strict Pull-ups 1 Minute Ring Plank Hold 10 Cal Ski Erg Sprint 20 Banded Tricep Extensions Log your scores on Beyond the Whiteboard Don't have...
A. Alternating every minute, on the minute, for 12 mintutes: Odd: 1 Front Squat Even: 3 Back Squats * 80% of 1 RM Front Squat for both lifts B. Complete as many rounds as possible...
A. Minute 0-6: Heavy 1 Power Snatch + 2 OHS Minute 6-12: Moderate 1 High Hang Squat Snatch + 2 Hang Squat Snatch Minute 12-18: Moderate 2 Rep Touch n' Go Squat Snatch...
A. Alternate every minute, on the minute, for 9 minutes: 10/8 Cal Bike 14 Pistols 18 Kbs 53/35 Rest 2 minute Then, B. Alternate every minute, on the minute, for 9 minutes: 18 V-Ups/ Tuck-Ups 14 Alternating Back Step Lunges...
1 Round 800M Run 15 Burpees 30 Wall-Balls 20/14 1 min rest 2 Rounds 400M Run 10 Burpees 20 Wall-Balls 1 min Rest 3 rds Run 200 5 Burpees 10 Wall Balls ...
It is our 7th Annual Holiday Athlete's Cup! Please arrive by 9 am. Athlete briefing at 9:15 am. No required attire, but the more festive the better! This is an individual competition...
A. Front Squat 18 Minutes to build to a moderate/heavy 3 Rep Front Squat B. Complete as many rounds as possible in 10 minutes: 200M Run 5 Clusters 135/95 Level 2: 115/85 Level 1: 95/65 **Must past thru squat,...
5 Rounds For Quality 250 Row 1 Min Plank Hold on Hands 10 Burpees 10/8 Ski Erg or 200M Run 10 DB Box Step-ups 20" 50/35 12/10 Cal Bike *30 Minute Cap Log your scores on Beyond the...
A. Alternating every minute, on the minute, for 20 minutes: 10 Thrusters 95/65 10 T2B Level 2: 75/55 Level 1: 65/45 5 Minute cool down on bike or 400M Walk Log your scores on Beyond the Whiteboard Don't...
A. Take 20 minutes to complete: Deadlift 5 X 5 *First set should start at or above 70% of 1 RM. Be sure to rest 2-3 minutes between sets. B. For time: 21-15-9 Deadlift 225/155...