Monday August 1, 2016

STRENGTH Deadlift Week 1 Warm-Up 65% x 2 reps 70% x 2 reps Working Sets: 80% x 2 reps 86% x 2 reps 92.5% x 2 reps Every 2min Farmers Carry 1000 [...]

Saturday July 30th, 2016

In teams of two, complete: 20 minute AMRAP: 12 HR Push-ups  12 FS (155/105) 16 T2B 8 FS (155/105) 24 C2B pull-ups 6 OHS (155/105) *break up [...]

Wednesday July 27th, 2016

AMRAP in 8min 2, 4, 6, 8…. Thrusters [95/65#] Bar Facing Burpees Rest 2min AMRAP in 8min 2, 4, 6, 8…. SDHP [...]

Tuesday July 26th, 2016

METCON 4RFT 200m Run 2 Rope Climbs  x6 Ring Rows 8 Power Snatches  115/75   POST WOD 4 Sets 20cal on Bike 1min L-sit Rest as [...]

Monday July 25th, 2016

STRENGTHBack Squat 6-4-4-2 Increase Wt. Every 2min   METCON 2 Rounds 2min of Each Movement Rest 15 seconds between each movement  Max [...]

Saturday July 23rd, 2016

The Chief!  partner [...]

Friday July 22nd, 2016

STRENGTH  Drop Snatch 6x1 Increase Weight as needed Every 2min   METCON 5 RFT 5 MU’s  x3 C2B 10 OHS  135/95# 200m [...]

Tuesday July 20th, 2016

STRENGTH Deadlift 5x3 Touch N Go Increase Weight Every 2:30   METCON 100 abmat sit-ups GHDs are NOT an [...]

Saturday July 16, 2016

100 cal buy in row Then, 100 deadlifts (155/105) (125/85) (95/65) 80 Hang Cleans 60 S2OH 40 Thrusters 20 synchronized [...]

Wednesday July 13th, 2016

The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, [...]