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 [...]

Wednesday October 12th, 2016

20 Min AMRAP 20 Bar Facing Burpees 30 power snatches at 75 lbs 20 Bar Facing Burpees 30 Power Snatches at 95 lbs 20 Bar Facing Burpees 30 Power Snatches [...]

Tuesday October 11th, 2016

EMOM for 14min O: 5 HSPU E: 5 Floor Presses ——— Rest 3min ——— EMOM for 14min O: 6 Deadlifts @60-65% E: 6 Weighted Step-ups KB or [...]