Thursday December 17, 2015

STRENGTHBench Press 3x8 Increase wt. METCON 2k row Grace 50 Pull [...]

Wednesday December 16, 2015

Back Squat 3x5 Increase wt. Every 2min 1 Max rep set @80% last set METCON  Perform 5 burpees at the top of every minute. For time: 30 Box jumps [...]

Monday December 14th, 2015

STRENGTH Strict Press 3 EMOM for 10min @75% METCON 6RFT  2 RCs/12 Ring Rows 6 Clean & Jerks [...]

Monday December 14th, 2015

STRENGTH Strict Press 3 EMOM for 10min @75% METCON 6RFT  2 RCs/12 Ring Rows 6 Clean & Jerks [...]

Monday December 14th, 2015

STRENGTH Strict Press 3 EMOM for 10min @75% METCON 6RFT  2 RCs/12 Ring Rows 6 Clean & Jerks [...]

Saturday December 12, 2015

Workout for Saturday, December 12, 2015: 3 rounds: 20 front squat (155/115) 10 Ring Muscle-Ups/30 ring dips 60 Abmat sit ups Rest 5 mins Then, 1 [...]

Friday December 11, 2015

STRENGTHPower Cleans 5x2 @80-85% Every 2min METCON 4 Rounds 4min ON 1min OFF 13 OHS [95/65] 13 Bar Facing Burpees 13 Cal Row 13 [...]

Wednesday December 9th, 2015

MOBILITYPec Smash Ant Delt Smash Glute Smash METCON Buy In: 1k Row 2 Rounds  20 Burpee Box Jump Overs  24/18” 20 Hang Snatches [...]

Tuesday December 8th, 2015

STRENGTHFloor Press 5x3 Same Wt.  Every 2min METCON “Diane” 21-15-9 HSPU Deadlift [...]

Monday December 7th, 2015

STRENGTH OHS 5x3 @80% METCON  AMRAP in 14min 12 Pistols 12 C2B pull ups  100ft bear [...]