Deadlift 1×5 RDL 3×8 Chins 3xfailure Then For time: 10-8-6-4-2 Thrusters 115/75 50-40-30-20-10 Double unders Advanced 6 min AMRAP of 6 cleans 135/95 6 box jumps 6 C2B pullups Rest 4 minutes 6 min AMRAP of 10 toes to bar 10 weighted lunges 45/25 Share
Read More3 position snatch 3 position clean Then 3 rounds of 1 min cal row 1 min situp 1 min ball slam 30/20 1 min plank Advanced 10 rounds Row a minute Rest a minute Score meters rowed
Read MoreCongrats to all our athletes who competed at the MAaC and the Equinox Open. You all kicked ass. We are proud of all of you. BS 3×5 Chins 3x failure Then With a partner 15 min AMRAP of 300m runD 30 burpees 30 30 situps 30 weighted lunges 45/25 Advanced “Jackie” 1000m row 50 thrusters 45 30 pullups Share
Read MoreBP, establish a new 1RM within three attempts. Less that 6 months continue 3×5 progression Dips 3x failure Then 4 rounds for time and max reps of: Run 400m Max unbroken pushups Advanced 4 rounds for time and max reps of: 400m run HSPU/ring pushups *alternate HSPU and ring pushups each round. Share
Read MoreBS 1RM. You have 3 attempts to find a 1 rep max back squat Less than 6 months should continue with 3×5 progression Chins 3x failure (advanced skip) Then With a partner 14 min AMRAP of 10/12 cal row 8 box jumps 12 KB swings 70/53 Advanced 5 rounds for time of: 10 pullups 8 thrusters 115/85 12 front rack lunges 115/85 30 double unders Share
Read MoreWESTMINSTER STRENGTH & CONDITIONING
