Attention Insurrectos: Due to the typhoon that’s bothering our country right now. the MORNING class (7am) will be cancelled. Please keep checking in for updates regarding the classes for the rest of the day. Stay safe and dry everyone!
Thursday 11 September, 2014 STRENGTH / SKILL Handstand Push Ups 5 x 5-10 reps MET CON 5 Rounds, 3 minute intervals 9 Bar Over Burpees 9 Push Jerks (95/65#) 14 Hollow Rocks *Finish each round within the 3 minute intervals. The faster you finish the round, the more rest you get.
Schedule Update Insurrectos, the Box will be closed this weekend. We are proud to be hosting another CF Level 1 Seminar at Insurrecto this Saturday and Sunday (13 & 14 September)! If you are part of the Manila Throwdown, please make sure you get your videos done by Friday, or you can head to Mad […]
STRENGTH / SKILL 5 Rounds 1a. Pistols, 3-8 per leg 1b. Pull Ups, 3-8 MET CON AMRAP in 9 minutes 2-4-6-8… Toes to Bar Burpees
MCGHEE AMRAP in 30 minutes 5 Deadlifts (275/185#) 13 Push Ups 9 Box Jumps (24/20″) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, […]
STRENGTH / SKILL 5 Rounds 1a. Pistols, 3-8 reps per leg 1b. Hollow hold, 30-45 seconds MET CON 2 Rounds: 24 Squat Clean & Jerks (95/65#) 24 Toes to Bar 400m Run
STRENGTH / SKILL Dynamic effort Pull Ups 10 sets, 2-5 reps on 45 seconds MET CON Buy in: 30 wall balls (20/14#) 3 Rounds: 21-15-9 Double Unders / Tuck Jumps Russian Kettlebell swings (32/24kg) Cash out: 30 wall balls
STRENGTH / SKILL Tempo Deadlifts 31X1 Work up to a heavy set of 3 reps MET CON 4 Rounds For Time 15 Thrusters (95/65#) 300m Run 25 Double Unders / Tuck Jumps
SKILL / STRENGTH Handstand Holds 4 x 30-60 seconds MET CON AMRAP in 10 minutes 10 Knees to Elbow 10 Barbell Rows *EMOM 3 Burpees
SKILL / STRENGTH 5 Rounds 1a. Back Squats, 5 reps 1b. Pull Ups, max reps MET CON AMRAP in 9 minutes 12 Single Leg KB Deadlifts (24/16kg, per leg) 12 Goblet Squats