Saturday, August 1st 2015

Metcon  1000m Run 25 KBS 70/35 25 Box Jump Overs 24/18 25 T2B 50 Wall Balls 20/14 25 T2B 25 Box Jumps Overs 24/18 25 Sumo Deadlift High Pulls [...]

July 31, 2015

Strength Snatch 6x4 Every 2 Min/Keep Adding Metcon EMOM for 20 Min Odd: 40 Dubs Even: 12 [...]

Wednesday July 29th, 2015

Workout for Wednesday July 29, 2015 Metcon "DT" 5 Rounds 12 Deadlifts 155/105 9 HPC  6 Push Jerks Conditioning  5 Rounds 150ft Sled [...]

Tuesday July 28th, 2015

Strength 5 Min to Find 1RM Thruster From the Floor Metcon 400m Run 45 Back Squats 135/95 400m Run 30 Front Squats 135/95 400m Run 15 OHS [...]

Monday July 27th, 2015

SkillEMOM for 10 Min 5 Parallette Deficit Kipping HSPU/5 Strict HSPU Metcon 4 Rounds 500m Row Max Unbroken [...]

Saturday July 25th, 2015

It's partner Saturday, y'all! Grab your bestie and your running shoes, it's ON! In teams of two, 30 Minute AMRAP: 400 Meter Run/Row 20 Pull-Ups 30 Wall Ball [...]

Friday July 24th 2015

Strength  1-10 Bench Press 70% Deadlift 70% Metcon 5 Rounds 15 GHD Sit-ups  30 [...]

Thursday, July 23rd 2015

Rest Day.  Or come in and work you're weaknesses or Olympic [...]

Wednesday, July 22nd

Strength: Front Squat 5@50% 3@60% 2@70% 1@75% 1@80% **First Rep is a 3 Sec Pause on All Sets** Metcon: 3 Rounds 25 T2B 100ft Front Rack Lunge [...]

Tuesday July 21st, 2015

Metcon 3 Rounds 500m Row 20 Pistols Rest 5Min AMRAP in 7 Min 100m Run 7 Power Cleans [...]