February 28, 2018

For time:

5 Rope climbs 15’

10 Thrusters 62.5/42.5

15 Toes to bars

20 Power cleans 62.5/42.5

25 Bar facing burpees

30 Walking lunge steps

35 Ab mat sit-ups

40 Air squats

35 Ab mat sit-ups

25 Bar facing burpees

20 Power cleans 62.5/42.5

15 Toes to bars

10 Thrusters 62.5/42.5

5 Rope climbs 15’

[30 min cap]

February 27, 2018


EMOM for 28:

1st - 15/12 cal Row 

2nd - 20 Double unders + 10 Pull-ups

3rd - 3 Power snatch 62.5/42.5 + 4 Strict handstand push-ups

4th - Rest

February 26, 2018

“Jack”

AMRAP in 20:

10 Push press 52.5

10 Kettlebell swings 24

10 Box jumps 24”

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

February 25, 2018

A)

Find a 1 RM Hang power clean

[15 min cap]

B)

5 Rounds for time:

5 Muscle-ups

10 Deadlift 102.5/70

[15 min cap]

February 23, 2018

Open Workout 18.1

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks
12-cal. row

Women use 35-lb. dumbbell (15kg)

Men use 50-lb. dumbbell (22.5kg)

February 22, 2018

For classes 5am, 6am, 9:30am and 12pm

Team of 3:

3 Rounds for time:

500/400m Row

15 Burpees over the erg

15 Box jump overs

*Go round for round with teammates. Must tag between rounds. This is 3 rounds each team member

[35 min cap]

Evening Classes/Heats

Open Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell

February 21, 2018

A)

AMRAP in 5:

20 Wall balls 9/6 (10’)

10 Deadlift 70/45

*rest 5 min

B)

AMRAP in 5:

20 cal Row

10 Push-ups

*Rest 5 min

C)

AMRAP in 5:

20 Alt DB snatch 20/15

10 Squats

Conditioning:

For time:

30-25-20-15-10 reps:

Assault bike cal

*200’ Empty sled push after each set

Competition:

Weightlifting:

5 Rounds for time:

25 GHD sit-ups

15 Bench press 62.5/42.5

5 Strict chest to bar pull-ups

February 20, 2018

A)

10-9-8-7-6-5-4-3-2-1 reps:

Snatch (Any)

@40-45-50-55-60-65-70-75-80-85%

*New set every 2:00

B)

For time:

7-5-3 reps:

Snatch (Full) 62.5/42.5

3-2-1 reps:

Rope climb 15’

[10 min cap]

Conditioning:

E3MOM for 15:

10 Thrusters 42.5/30

15 Ring row

*Aim to go unbroken

Competition:

Gymnastics:

EMOM for 15:

1st - 3 Burpee bar muscle-up

2nd - 2 Burpee bar muscle-up + 1 Bar muscle-up

3rd - 1 Burpee bar muscle-up + 2 Bar muscle-up

*Focus on quality, DON’T rip hands

February 20, 2018

A)

Front squat wave:

5 Rounds:

3 reps @60%

2 reps @70%

1 rep @80%

*Rest as needed b/t sets and rounds

[25 min cap]

B)

For time:

30 D-Ball cleans 150/100#

[5 min cap]

Conditioning:

5 Rounds for time:

500m Row

*Sub 2k pace, rest :90 b/t

Competition:

Weightlifting:

A) :15 Max hang power cleans 42.5/30

Then,

B) EMOM for 10:

Same number hang power cleans from A) + 5 burpees

Score for Reps

Score for Rounds

February 18, 2018

“Skittabel”

For time:

30 Chest to bar pull-ups

Then,

25 Rounds:

1 Power clean 92.5/62.5

19 Double unders

Then,

88m Walking lunge

[25 min cap]

Conditioning:

For time:

30 Burpee D-Ball over the wall 30/20 kg

Competition:

Gymnastics:

5 Rounds for reps:

AMRAP in 2:

150’ HSW

Max SHSPU in remaining time

*Rest 3 min b/t

Please reload

Featured Posts

TORIAN STRONG - WEEK 2

June 19, 2020

1/10
Please reload

Recent Posts

October 4, 2019

October 3, 2019

October 1, 2019

September 30, 2019

September 29, 2019

September 27, 2019

September 26, 2019

Please reload

Archive