Greatness From Small Beginnings
18-15-12-9-6-3 reps for time of: Thrusters Power snatches Toes-to-Bars Men: 75 lb. Women: 55 lb. Scaling This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push Read More …
Hang power clean 3-3-3-3-3-3-3 reps Scaling Most athletes should be able to perform this workout as prescribed. Newer athletes should start light and increase the weight if mechanics are sound. More experienced athletes should lift as heavy as possible for Read More …
Today was such a great day for the community! Great job to everyone who competed in the Lift-Off and thank you to everyone who came and celebrated the holidays with us! Until next year!
7 rounds for time of: 10 burpees 20 sit-ups For the burpees, jump and touch a target that is at least 6 inches above your max reach. Scaling This gymnastics couplet is meant to be performed at high intensity. Reduce Read More …
Complete as many rounds as possible in 15 minutes of: 20 push-ups 50 squats Scaling This couplet is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and Read More …
Complete as many rounds as possible in 15 minutes of: 5 strict muscle-ups 4 squat snatches Men: 185 lb. Women: 125 lb. Scaling This couplet will challenge athletes with high-skill movements and significant loads. Go lighter on the snatches without Read More …
Deadlift 5-5-5-5-5 reps Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.
21-15-9 reps for time of: Left-arm kettlebell snatches Right-arm kettlebell snatches Pull-ups Men: 53-lb. kettlebell Women: 35-lb. kettlebell Scaling This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce Read More …
“Bull” Two rounds for time of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Read More …
Thruster 5-5-5-5-5 reps Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.