ROM Drills 1 partner runs 800m, 1 partner rows, then switch EMOM for 5:00 5 sandbag power cleans (70#) 5 sandbag front squats (70#) Hold a handstand for the remaining time of each each minute Strength: Back squats 3-3-3-3-3-3 MetCon: For time 75 Power snatches (75#) 75 Double-unders Bonus – run 1 mile then 100 […]
Author Archives: Dave
ROM Drillls Warm-up: Run 200m with med ball – 20# 20 butt-to-ball squats 20 hands on ball push-ups 20 med-ball squat cleans 20 med-ball shoulder press Run 200m with med ball – 20# Strength: DB Bench 10-8-5-5-5 alternate sets with 20 Russian twists each side, 25# plate Sled sprints, alternate with partner 15 x 50 […]
ROM Drills Run 1 mile, then: 21-15-9 reps of 4-count mountain climbers SDLHP’s – 135# Push Press – 135# Rest 2:00 minutes, then: 21-15-9 reps of Ring pull-ups Ab-mat sit-ups Overhead squats – 115# Cashout: 1 mile run
ROM Drills, then 3 rds of: 100m farmer’s carry – 50# DB’s 25 butt-to-ball squats 100m farmer’s carry – 50# DB’s 25 ab-mat sit-ups 100m farmer’s carry – 50# DB’s 25 walking lunges 100m farmer’s carry – 50# DB’s 25 push-ups Strength: Bench press Warm up, then 4 x 8 w/ same weight Met-Con 21-15-9 […]
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I’ve never served in the Armed Forces, nor am I a first responder. This gnaws at me to my core every day. I haven’t paid my debt for the freedom we enjoy. Maybe “gnaw” isn’t the right word. Maybe the better word is “smolder,” because it’s a fire I can’t extinguish, and has to be […]
5 Minutes each station Elliptical Bike Rower Strength – Deadlifts 5-5-3-3-3-1
ROM Drills Following x 2 Run 400M 25 KB swings – 62# Run 400M Bear crawl across street & back Strength – Good mornings 8-8-4-4-4, alternate w/25 flutter kicks each side
3 people, 3 stations. When the runner returns, everyone rotates. Record total squats and your meters rowed. As soon as each person accumulates a total of 1,500m row, they can begin the 30-20-10 portion. Subtract total squats in seconds from overall time for adjusted score. Start w/ 3 stations 200M sandbag runs (70#) butt-to-ball squats […]