Articles

Heavy Hitter

For Time: 12-9-3 – (10 min Cap) Deadlifts (315/225) Strict HSPU

Coach’s Perspective Part II

Coach’s Perspective Part II – 2015 South Regional Individual Athlete, Beth Spearman By: Jim Kelly Event 2: Tommy V 21 Thrusters(115)(75) 12 Rope Climbs, 15 Thrusters 9 Rope Climbs, 9 Thrusters 6 Rope Climbs Photo by ACF’s Freddy Hinojosa Climbing a rope can turn into a wrestling match with gravity. Climbing a rope twenty seven […]

Mother Thruster c/o FG2015

Mother Thruster c/o FG2015 For time complete: (20 Min cap) 800m run 60 Pull-ups 30 Thrusters (135/95) 5 Rope climbs

External Pressure

Warm-up 1,000m Row 800m Run 21 Hang Squat cleans (115/75) 21 Wall Ball (20/14) 600m Run 15 Hang Squat Cleans (115/75) 15 Wall Ball (20/14) 400m Run 9 Hang Squat Cleans (115/75) 9 Wall Ball (20/14)

Pine Tar Policy

Warm-up 1,000m Row [Log your meters here – Row4Rice challenge] 21-18-15-12-9-6-3 for time of: Power Clean (95/65) Sit-ups OH Walking Lunge Steps (45/25)

Straight Bourbon

Teams of Four Split the work any way you want: One person working at at time, except where annotated* 15 Rope Climbs 20 Unison Push-ups* 25 HSPU 50 Arms interlaced Situps* 75 Power Cleans (135/95) 100 Deadlifts (225/155) 200 Double Unders 300 cal Row

Brown Derby

Warm-up 1000m Row x 3 with ~2 Minutes rest between each row For Time: 50 Pull-ups 50 Thrusters (45) 50 Squats 600m Run 50 Squats 50 “Hang” Muscle Snatch (45) 50 Push-ups