Tuesday, April 5 2016
5 Rounds – :40 Work/:20 REST OH Weighted Lunge Steps Farmer Carry Double Unders Front Rack Hold (face back clock +/- vary weights on PU... Read More
Monday, April 4 2016
A. HS Walk& C2B Practice B. For time 500 * 400 * 300 * 200 * 100 Meter Row *in between each Row: 30′ HS... Read More
Saturday, April 2 2016
A. 0:00 – 5:00: 1000 M Row or 800 M Run for Time (rest in time left) B. 5:00 – completition: Race to 100 STOH... Read More
Friday, April 1 2016
A. Work up to heavy Clean (squat or power) for day B. 5 Rounds For Time: 10 Power Cleans (M:155/135/115, W:105/95/75) 5 Strict Pull-ups *at... Read More
Thursday, March 31 2016
2 Rounds for Max Reps 2:00 Kettlebell Swings (24/16 – Russian) 1:00 REST 2:00 Max Ring Dips 1:00 REST 2:00... Read More
Wed, March 30 2016
A. OLY – 4 Sets – 1 P. Snatch + 2 full Snatch + 3 OHS B. 10:00 AMRAP 5 Power Snatch (115/75) ... Read More
Tuesday, March 29 2016
A. Strength – Deadlift 3 – 3 – 3 – 3 -3 (reset after each rep) B. Partner EMOM – 20:00 – Alternate Odd... Read More
Monday, March 28 2016
*athlete choice to do 16.5 OR A. 24:00 AMRAP 40 Ab Mat Sit-ups 30 Wall Ball (20/14) 200 Meter Run (3 laps)... Read More