Jan 20 2018

Monday: Buster..


CONDITIONING

4 rounds of:

300m run
20 / 12 Assault bike calories
10 Burpees to a 6" target

* Start a new round every 6 mins.

EXTRAS

100 2-count flutter kicks
100 Bicycles
100 Side to sides


Jan 19 2018

Saturday: 'Whitten'



WE ARE RUNNING A 6AM CLASS ONLY TODAY

CONDITIONING

'Whitten'

5 rounds for time of:

22 KB swings
22 Box jumps
Run 400m
22 Burpees
22 Wall balls

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.



Jan 18 2018

Friday: Open practice - 14.2


CONDITIONING

'14.2'

From 0:00 - 3:00

2 rounds of:

10 OH squats 43 / 30 kg
10 CTB pull-ups

* Rest until the 3 min mark then

From 3:00 - 6:00

2 rounds of:

12 OH squats 43 / 30 kg
12 CTB pull-ups

* Rest until the 6 min mark then

6:00 - 9:00

2 rounds of:

14 OH squats 43 / 30 kg
14 CTB pull-ups

* Continue in this fashion until you can no longer complete the work inside the 3 min time frame.



Jan 17 2018

Thursday: Partner Jive..


CONDITIONING

AMRAP ladder in 12 mins of:

3 Row calories
30 Double unders

* Work 1:1 with a partner and add 3 extra calories each round.

 


Jan 16 2018

Wednesday: Sprint..


STRENGTH

Press 5 x 5 reps

* Lift every 3 mins and hold across @ 80% of last week's 1 rep

CONDITIONING

3 rounds for time of:

15 / 10 Assault bike calories
12 STO 70 / 45 kg
9 T2B


Jan 15 2018

Tuesday: Dig deep..


Jan 14 2018

Monday: Wired up..


Jan 12 2018

Saturday: The Open Test..


Jan 11 2018

Friday: Power check..


Jan 10 2018

Thursday: Fran...


Jan 9 2018

Wednesday: Moving up..