Tuesday April 12th, 2016

Not For Time: 4 Rounds 15 GHD Sit-ups 12 Ring Dips 12 min to complete METCON 3 Rounds 15 Sumo Deadlift High Pull [95/65#] 30 Dubs [x3 [...]

Monday April 11th, 2016

STRENGTH Split Jerk 6x2 Technique Focused, increase wt as needed Every 2min METCON Tabata Lunges in Place T2B Rest 2min Push ups Squat [...]

Saturday April 9th, 2016

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps (24/20) 5 [...]

Friday April 8th, 2016

STRENGTH Back Squat 8-6-4-4-2 Increase Weight Every 2min METCON 6-4-2 Rope Climbs 24-16-8 Thrusters [...]

Wednesday April 6th, 2016

STRENGTH Deadlift 5x3 @75-80% Every 2min METCON Buy In: 100 Dubs/200 Singles 3 RFT 14 Box Jumps Overs 24/20” 14 DB Snatches [...]

Tuesday April 5th, 2016

STRENGTH Bench Press 4x6 Increase Wt. Every 2min METCON AMRAP in 15min 250m Row 10 Burpees over the Rower 15 KBS [...]

Monday April 4th, 2016

STRENGTH Front Squat 3x6 @70% Every 2min METCON “HAMMER” 5 Rounds 5 Power clean  135/95# 10 Front squat, 10 reps 135 pound Jerk, 5 reps 20 [...]

Saturday April 2nd, 2016

In teams of two, alternate full rounds to  complete 3 EACH of: 10 Power Cleans 185/135  400 Meter Run (or row, weather pending- use bikes if need [...]