Friday, June 23 2017
A. 5 Rep Bear Complex: 3-4 attempts (PC/FS/PP/BS/PP) B. 12:00 AMRAP 10/8 Cal AAB 5-Rep Bear Complex *score rds/reps & Bear Complex Weight C. Core: ... Read More
Thurs, June 22 2017
A. Work up to Heavy P. Snatch for the Day B. For Time: 10 – 9 – 8 – 7 – 6 – 5 –... Read More
Wed, June 21 2017
24:00 EMOM Minute 1: 5 Wall Walks Minute 2: 1-3 Rope Climb Minute 3: 25 Russian KB Swings (HAP)
Tues, June 20 2017
A. 3 Thrusters OT2:00 for 10:00 B. Partner WOD – 20:00 AMRAP 10 Thruster (75/55) 10 Box Jump (24/20) 10 T2B (knee up Mod) *one... Read More
Monday, June 19 2017
A. Single Leg RDL (BB, mod DB/KB) 5-5-5 (each leg) *after each Round = 15 Air Squats B. Work up to WOD Deadlift weight C. ... Read More
Thurs, June 15 2017
A. DB Bench Press 10 – 8 – 6 – 4 – 2 *After each set: 10 DB Bent over Row (5/5) B. 20 –... Read More
Wed, June 14 2017
A. Gymnastics Conditioning: 5 Rounds (+/- 15:00)(work form) 5-10 SHSPU 10-15 C2B Pull-ups 30 Box Step-Ups B. 6 Rounds: 50 Meter Moderately Heavy Sled Push... Read More
Tues, June 13 2017
A. Work Up to Heavy Clean & Jerk for day B. Double Grace (12:00 CAP): 60 C&J (135/95) C. NFT – 3 Rounds 2:00 Row/Run/Bike... Read More
Friday, June 16 2017
A. 5 Rounds for Max Reps 1:00 WallBall (20/14) 1:00 T2B 1:00 Sand Bag Shuttle Run (40 Meters, Down & Back = 1 rep) 1:00... Read More
Monday, June 12 2017
A. 3 Rounds for time (23:00 CAP) 20 KB Swings (24/16 kg) 30 Push Ups 400 Meter Row 50 Air Squat (use aid for depth... Read More