Monday December 14th, 2015

STRENGTH Strict Press 3 EMOM for 10min @75% METCON 6RFT  2 RCs/12 Ring Rows 6 Clean & Jerks [...]

Monday December 14th, 2015

STRENGTH Strict Press 3 EMOM for 10min @75% METCON 6RFT  2 RCs/12 Ring Rows 6 Clean & Jerks [...]

Saturday December 12, 2015

Workout for Saturday, December 12, 2015: 3 rounds: 20 front squat (155/115) 10 Ring Muscle-Ups/30 ring dips 60 Abmat sit ups Rest 5 mins Then, 1 [...]

Friday December 11, 2015

STRENGTHPower Cleans 5x2 @80-85% Every 2min METCON 4 Rounds 4min ON 1min OFF 13 OHS [95/65] 13 Bar Facing Burpees 13 Cal Row 13 [...]

Wednesday December 9th, 2015

MOBILITYPec Smash Ant Delt Smash Glute Smash METCON Buy In: 1k Row 2 Rounds  20 Burpee Box Jump Overs  24/18” 20 Hang Snatches [...]

Tuesday December 8th, 2015

STRENGTHFloor Press 5x3 Same Wt.  Every 2min METCON “Diane” 21-15-9 HSPU Deadlift [...]

Monday December 7th, 2015

STRENGTH OHS 5x3 @80% METCON  AMRAP in 14min 12 Pistols 12 C2B pull ups  100ft bear [...]

Saturday December 5th, 2015

A) spend 10 minutes working on TWO variations of static holds of their choice-please provide them with examples (I.e.Ring support /locked out on rings, [...]

Friday December 4th, 2015

STRENGTH 6 Sets High HP Snatch Low HP Snatch Power Snatch Every 2min Increase Weight Don’t Let Go METCON 5RFT 10 Back Squats  185/120 12 Box [...]

Wednesday December 2nd, 2015

SKILL EMOM for 12min 1 Legless RC 2 RCs METCON CFD INTRO WOD 3 RFT 10 Thrusters  115/75 20 Burpees 100ft OHWL  45/25 ACCESSORY 3 [...]