Skill Work: Take 15-20 minutes and choose any 3 movements you would like to work on. Conditioning: 5 RFT: 10 Deadlifts (155/105) 25 Sit-ups
Strength: 6 sets Clean x 1.1.1 (rest 10 seconds between singles – FULL cleans) Conditioning: In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 6 Hang Squat Cleans (135/95… Read more »
Conditioning: In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65 lbs) Rest 2 Minutes 3 Minutes of Front Squats (95/65 lbs) Rest 2… Read more »
Photo Credit: Tracy Betts with Team RWB Fairbanks. Roy- Start by telling us a little about yourself.. So, I graduated a few years ago from UAF’s wildlife program and since then have been working for the USFWS as a biologist…. Read more »
Strength: Every minute on the minute, for 10 minutes: 2 Power Snatches Conditioning: 4 RFT: 15 Power Cleans, 95/65 30 Double Unders 200m Run
-Rest Day- Take today to rest, do some active recovery or make-up a day you missed!
Skill Work: Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Conditioning: For time: 50… Read more »
Strength: 5 sets of: Bench Press *Rest 3 minutes (use this time effectively to work on hip mobility or glute activation exercises) Perform the following reps and percentages: 1×3 @ 50% of possible 1-RM 1×2 @ 75% of possible 1-RM… Read more »
Strength: 5 sets of: Back Squat x 5 reps Rest 90 seconds Dumbbell External Rotation x 10 reps each Rest 90 seconds Conditioning: 3 RFT: 20 Calories of Rowing 30 Wall Ball Shots (20/14 lbs)
Limited hours today. 8am-12pm (with a 10:00am class). Strength: 4 Sets Goblet Squats x 10 reps Rest 60 seconds Single-Arm Shoulder Press x 8 reps each arm Rest 60 seconds Farmer’s Carry x 40 Meters Rest 60 seconds Conditioning: In… Read more »
Take 15-20 minutes to work up to a 1 RM Back Squat.
2000 Meter Row
immediately followed by…
5 rounds of:
6 Strict Pull-Ups
12 Goblet Squats