16 Jul 18

Skills/ Conditioning
EMOMx10:
Odd: 10 Wallballs (20/14#)
Even: 10 T2B

Conditioning
3 minutes at each station – 1:00 rest between stations
row for meters
OHS – 95/65
Wall balls 20/14
Sit Ups
800m Run

 

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12 Jul 18

 

Warm Up
400m Run
Then 2 Rounds
5 Squats
5 Jumping Squats
5 Push Ups
10 Jumping Jack 

Clean & Jerk
EMOM -1:15 x 7
Start at 65% and try to increase each 1:15

Conditioning
5 rounds for time of:
5 deadlifts
10 burpees
Men: 225
Women: 165

 

11 Jul 18

 

Back Squat 
60%/2
70%/2
75%/2
80%/2
85%/1

Conditioning
2 RFT:
10 1-arm KB Swings, 53/35 – Left Arm
200m KB Run – Either Arm, switch as necessary
10 1-arm KB Swings, 53/35 – Right Arm
200m KB Run – Either Arm, switch as necessary
18 Toes 2 Bars

10 Jul 18

Strength
EMOM x5:
Min 1: 10 Cleans – Approx 50-60%
Min 2: Rest
Min 3: 8 Cleans – approx 60-65%
Min 4: Rest
Min 5: 6 Cleans – approx 70-75%

Conditioning
3RFT:
20 Power Cleans (95/65)
20 Wallballs (20/14#)
20 Calorie Row

 

9 jul 18

Front Squat
60%/3
70%/3
75%/3
80%/3
(85%/3)2

Conditioning
15 Thrusters 135/95
200m Run
20 Thrusters – 115/85
400m Run
30 Thrusters – 95/65

6 Jul 18

Warm Up 
2 Rounds
200m Run
250m Row

Workout 
For time:
2,000-meter row
1-mile run
2,000-meter row

3 Jul 18

 

Conditioning
5 Rounds For Reps of DU
Each Round 4 Minute AMRAP
20/14 Calorie Row
20 – 10m Shuttle Sprints
AMRAP DU in the remaining Time
-3:00 Rest between rounds!

2 Jul 18

Strength
EMOM X 7
Hang Clean and Jerk – 1 Rep – starting at around 65% and increasing each minute. 

Conditioning
“Marston”
AMRAP 20:
1 Deadlift (405/285#)
10 T2B
15 Barbell Burpees

29 Jun 18

View this post on Instagram

Family. We’re a family run business and we treat everyone like family. We sure as hell take pride in helping each and everyone one of our members reach their own goals. Britt and I wouldn’t be where we are today if it weren’t for our community @fourhorsemensc . . . It’s the Nico’s of the world that make doing what we do worth it. Only a few of you know that this kid went through hell and back trying to get to get into the Air Force. Unfortunately, he was misguided by one terrible AF recruiter and leaned hard on our community during that letdown. During that time we stressed that good things happen to good people, even if you have to wait a bit longer than planned to let some bad “leaders” move on. He patiently waited. The outcome? He’s straight crushing life all while stepping up to the plate to serve his country. . . He learned some tough lessons in our gym; a big one being that people will disappoint you along the way -sometimes even the ones that you once looked up to, but so long as you’re a good person and treat others equally so, good things WILL come to you -you just gotta find the right people to help support your journey. . . Continue to make us proud Nico. You’re a good kid and our country is lucky to have you protecting us!

A post shared by Victory. War. Justice. Death. (@fourhorsemensc) on

Warm Up
400m Run
3 Rounds
5 Squats
5 Jumping Squats
5 Push Ups
5 Sit Ups

Strength

Push Press – Same as above

Workout
AMRAP 15
400m Run
10 Thrusters 45#/35
10 Hanging Leg Raises