Monday, Oct 23 2017
Mainsite 160522 AMRAP 20 300 m. Row 3 rope climbs Post workout: 10:00 Guided stretching (coaches choice) Ring of fire (Core work)
Friday, Oct 20 2017
Work up to a heavy Deadlift 5 Rounds 10 Deadlifts (225,155) 20 Wallball (20,14) 30 Sit Ups
Thurs, Oct 19 2017
Heavy day (wk5) ≈ 8 minutes Snatch Skill Transfer 1 Muscle Snatch 2 P. Snatch 3 OHS 4 Snatch Drops *Keep it light work on... Read More
Wed, Oct 18 2017
AMRAP 20 400 m. Run 5 SHSPU’s (Scale DB Strict Press) 5 Muscle Ups
Tuesday, Oct 17 2017
Teams of 3 3 Rounds 50 Cal Row (partners air squat each pull) 30 Synchro Burpees *Different person rows each round, partners air squat each... Read More
Monday, Oct 16 2017
Work up to a heavy PS Mainsite 170127 4 rounds for time of: 95-lb. power snatches, 20 reps 50 double-unders
Friday, Oct 13 2017
30 Cal AB 30 TTB’s 30 KBS (70,53) 800 m. Run 30 KBS 30 TTB 30 Cal AB
Thurs, Oct 12 2017
≈ 10 minutes Snatch skill transfer exercise 5 Position Sotts Press Standing, Power, Squat, Power, Standing ≈ 12 minutes Work up to a heavy clean... Read More
Wed, Oct 11 2017
30 Clean & Jerks (135,95) 30 Muscle Ups 1 Mile Run
Tues, Oct 10 2017
Teams of 3 6k Row (Switch Every 200 m.) *Each time you come off the rower complete: 7 Burpees + 7 Box Jumps (24,20)