Tuesday November 1st, 2016

WARM UP: Shoulder MOB + Core 2 Extremity focus 2 Rounds :30 Handstand Hold 3 Turkish Get-ups   STRENGTH: Push Press 6x3 @65-70% Every [...]

Friday October 28th, 2016

EMOM for 12 rounds Barbell Complex Deadlift-Hang Clean-R/L Lunge-Jerk-Back Squat-Rack Jerk Same Weight   CONDITIONING 4 Rounds 500m Row Rest [...]

Wednesday October 26th, 2016

Strength Push Jerk Technique  METCON 3 RFT 12 Push press [135/95#] 6 box jumps [30/24”] 2 rope climbs [x6 Ring Rows]   COOL [...]

Tuesday October 25th, 2016

METCON 30-25-20-15 K2E 20-15-10-5 HR Push-ups *100ft Bear Crawl at the end of each [...]

Monday October 24th, 2016

STRENGTH Back Squat 5x3 Increase Wt. Every 2min   METCON *Part of Linchpin Mash* 1k Row 100 Medball Cleans [...]

Saturday October 22nd, 2016

30 min workout In 3 person teams: EMOM #1-- 9 mins, rotate between 3 stations every minute Station A- row for meters Station B- 15 x front rack in-place [...]

Friday October 21st, 2016

STRENGTH OHS 5x3 Increase Wt. Every 2min   METCON 12-9-6 OHS [135/95#] 20-15-10 C2B [...]

Wednesday October 19th, 2016

METCON For Time: 60 Cal Row 40 Thrusters [95/65#] 60 Dubs 40 T2B 60 Box Jump Overs [24/20”] 40 Bike [...]

Tuesday October 18th, 2016

STRENGTH**NEW** Sumo Deadlift 5x3 *Technique add as comfortable* Every 2min   METCON AMRAP in 14 min 12 SDHP  95/65# 2 Rope Climbs x6 Ring [...]

Monday October 17th, 2016

METCON 5 RFT 10 Power Cleans  115/75#  5 Muscle Ups  x3 C2B -Rings or [...]