Monday, August 31, 2015

Back Squat 20 min to find 1 RM - work in singles or doubles to 85%, then singles to 105%  . 3 RFT 800m run 15 KBS (35/55) 10 Alt KB Lunges (hold 1 KB anyway, goblet, front rack, farmer's carry)  -------------------------------- Oly 7pm BB warmup  1) 3 Pos Sn *top down 6x1/65,70,75,80,85,70% 2) Sn... Continue Reading →

Friday, August 28, 2015*

40-30-20-10 Alt DB P. Snatch (15/25) Russian Twist (R+L=1) Touchdown Squats V Ups  100m swim/400m run ----------------------------------------- Oly 6 pm BB Warmup 1) Snatch 5x2/75% 2) Pwr Cln 4x2/work up to heavy dbl 3) BSx20/+5# from Wed    Dominique wall walking

Thursday, August 27, 2015

For time: 10 Parallette shoot thrus 400m run 20 C2B Pull-ups  (Adv+10 MU) 400m run 30 Box jumps (20/24) 400m run 40 Burpees 400m run 50 AbMat Straight Leg sit-ups 400m run   

Wednesday, August 26, 2015

For Time & Load: . Complete Ascending Ladder 8 Rds: 8 Cleans (full or Pwr) / 15 Wall Balls (14/20) . Clean Loads: 1) 55/75 2) 65/95 3) 75/115 4) 85/125 5) 95/135 6) 105/155 7) 115/185 8) 125/205 . *Take your time loading weights properly. Do not continue to add 10# plates, take the... Continue Reading →

Tuesday, August 25, 2015

Strict Press 20 min to find your 2 RM . -then complete 1 set max reps (to failure) @80% of 2RM . "State Trooper Vincent" 44-12-8-24-15 Russian KBS (AHAP) 200m run . Honor this Hero with your best effort.  Lake Charles, LA – Senior Trooper Steven Vincent, the 44 year old Lake Charles area trooper... Continue Reading →

Monday, August 24, 2015

Back Squat 20 min to find your 2 RM -then complete 1 set max reps (to failure) @80% of 2RM . Emom 16 min: Min 1) 12 Burpees Min 2) 8 Pull-ups Min 3) 8 Front Squats (75/115) Min 4) 8 HSPU  -------------------------------------- Oly 7pm BB warmup 1)HngSn+SnBal+Sn 4/60 4/65 4/70 3/75 2)PCln 3x3/75% 3)BSX20/55%... Continue Reading →

Friday, August 21, 2015

For time: Run 800m/Swim 200m 50 HR Push-ups Run 400m/Swim 100m 50 Plate 2 Toes (15/25) Run 400m/Swim 100m 25 HR Push-ups Run 400m/Swim 100m 25 Plate 2 Toes Run 200m/Swim 50m . If Rain: 5 RFT: 20 Alt Renegade Rows (AHAP) 100m Row 15 KB SDLHP (35/55) 100m Row   .  Oly 6pm BB... Continue Reading →

Thursday, August 20, 2015

Deadlift  - take no more than 20 minutes to warm up to 90% of last weeks 3RM and do: . 3 x 2 @90% of 3RM . 4 RFT 20 Box Jumps (20/24) 50m sprint 20 Wtd Alt Pistols (25/45) 200m run    

Wednesday, August 19, 2015

4 x 5 min amraps (5 min on ea couplet with 1 min rest between) A) 200m row + 21 WallBalls  B) 21 Lateral Jumps (bar) + 10 Hang Pwr Cln (65/95) C) 21 GHD + 10 Jumping Lunges   D) 21 Ballslams + 10 Cal Bike      

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