by Paul Dyck | May 23, 2019 | Group S&C Workout
Friday 05-24-19 Rogue Invitational Chipper – 20 Min Time Cap 100 Kcal Row 80 Wall Balls 14/20# 60 Reverse ab curls on Rig 40 Box Jumps or Box Jump Overs 20/24″ 4 x 24′ Double Bell OH Walking Lunges @...
by Paul Dyck | May 22, 2019 | Group S&C Workout
Thursday 05-23-19 A. E2M – 7 3 Hang Power Snatches (pull from below the knee) B. In Teams of two, you go I go… AMRAP – 10 6/8 Kcal Bike 50′ Shuttle Run 8 Double Bell C&J 35/50# 50′ Shuttle Run + Tag your partner to get them started...
by Paul Dyck | May 21, 2019 | Group S&C Workout
Tuesday 05-22-19 A. E2M – 12 Round 1 – 300m Run Round 2 – 10 Jerks @ 85/115# & 15 Box Jumps (24/20) Round 3 – 10 T2B & 10 Push Ups & 10 Pull Ups *Scale numbers or distance so athletes will receive 30-45 seconds rest between rounds....
by Paul Dyck | May 20, 2019 | Group S&C Workout
Tuesday 05-21-19 6 ROUNDS FOR TIME “Legs, Lungs, Core & Bunz” Alternate Row 500m and Bike .75 Miles each round… 12 Hang Squat Cleans 95/135# Or double bell clean & squat @ 35/50# Core Finisher 3 SETS 15 Rower Pike-Ups 30 Russian...
by Ali Jacoby | May 18, 2019 | Group S&C Workout
Sunday 05-19-2019 Workout Of the Day A. In a 4:00 window: 3 rounds: 7 hang cleans@95/135# 7 bar facing burpees Then max cal bike in time remaining Rest 2:00, then REPEAT! B. In a 4:00 window: 3 rounds: 7 hang clean and jerks @65/95# 7 box jumps @20/24″ Max cal...
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