Wednesday August 31st, 2016

EMOM for 30min 1) Cal on Bike  15/10 2) 4 Cleans @65-70%  3) 10 GHD Sit-ups x2 [...]

Tuesday August 30th, 2016

STRENGTH Deadlift Week 5 Warm-Up: 70% x 2 reps Working Sets: 80% x 2 reps 86% x 2 reps 92.5% x 2 reps 100% x 2 reps   Conditioning 4 Sets 400m [...]

Monday August 28th, 2016

METCON 1k Row 10-1 Power Snatch  95/65#  Ring Dips 1k [...]

Saturday August 26th, 2016

Teams of 5 or 6 2 RFT 20 cal on bike 20 burpees 20 KBS 70/44 20 pull ups  20 HSPU 20 abmat sit ups  200m run  Conga line style partners [...]

Wednesday August 24th, 2016

STRENGTH Snatches @80% 5x2 Every 2min   METCON 21 Power Snatches [95/65#] 200m Run 15 Power Snatches [115/75#] 200m Run 9 Power Snatches [...]

Monday August 22nd, 2016

STRENGTH Deadlift Week 4 Warm-Up 70% x 5 reps Working Sets: 80% x 5 reps 87.5% x 4 reps 95% x 3 reps Every 2:30   METCON 3 RFT 8 Push Press [...]

Tuesday August 16th, 2016

I. 3 Sets 20 push ups 10 STRICT pull-ups (Least amount of assistance)   II. 3 RFT 12 Front Squats [135/95#] 24 GHD Sit-ups [x2 ab-mat] 100ft Bear [...]

Monday August 15, 2016

STRENGTH EMOM for 12min 3 Power Cleans @65-70%   METCON 30-60-30 KBS [70/53#] Box Jumps [24/20”] Dubs [x3 [...]

Saturday August 13, 2016

Teams of 2: 8 min AMRAP: 20 Front Squats (225/135) 10 Strict HSPU  Rest 2:00 8 min AMRAP: 12 OHS (135/95) 24 T2B Rest 2:00 8 min AMRAP: 20 Cals [...]

Friday August 12th, 2016

Deadlift Week 2 Warm-Up: 70% x 5 reps Working Sets: 80% x 4 reps 87.5% x 3 reps 95% x 2 reps Every 2min   METCON 20-18-16-14-12-10-8-6-4-2 HR [...]