Friday April 1, 2016

STRENGTH Back Squat 5x5 Increase Weight End ~85% Every 2min METCON 30 Cals on Bike 30 SDHP [115/75#] 30 Front Rack Lunges in Place 60 Wall Balls 10 [...]

Wednesday March 30, 2016

STRENGTH 6 Sets 3 Power Snatches @70-75% Touch N Go Every 1:30 METCON AMRAP in 12min 200m Run 12 [...]

Tuesday March 29th, 2016

METCON 5 Rounds Every 3min 4 Power Cleans  185/125# 8 HSPU Max Cal Row Rest 1 min *Score is total calories* ACCESSORY 4 Sets 12 Bulgarian Squats [...]

Monday March 28th, 2016

STRENGTH Deadlift 7x1 @85-90% Every 1:30 METCON 3RFT 3 Muscle-Ups (Rings or Bar) [x3 C2B] 12 Box Jumps [30/24”] 24 Dubs [x3 Singles] COOL [...]

Saturday May 26, 2016

Solo: 10 Minute EMOM: Odd: 40 DUs/50 Singles  Even: 12 Russian KBS (32/24kg) Then... In teams of two, alternating full rounds, move through as many [...]

Wednesday March 23rd, 2016

STRENGTH Bench Press 4-4-2-2-1 Increase Weight Every 2min METCON 400m Run 20 Power Cleans [135/95] 400m Run 20 Push Jerks [135/95] 400m Run 20 [...]

Tuesday March 22, 2016

METCON  4 Rounds  100ft Bear Crawl  10 STRICT Pull-ups 15 Push ups CONDITIONING 10-12min Partner Banded Marching 4 Sets 50ft [...]

Monday March 21, 2016

STRENGTH 5 Sets 1 Power Snatch+1 FULL Snatch Technique focus go up in weight if comfortable Every 2min METCON For time Buy in: 20 Box Jump Overs [...]

Saturday March 19,2016

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…As many rounds and reps as possible in 10 minutes [...]

Friday March 18, 2016

Workout 16.4 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball F 155 lb. / 14-lb. [...]