Friday, June 9 2017
A. 0-18:00 – OT3:00 x 5 Rounds – 5 Front Squat (increasing) *after each set complete 5 strict DB Press B. 18:00-28:00 – For Time: ... Read More
Thurs, June 8 2017
A. Work up to heavy Power Snatch B. 10 Rounds for time (25:00 CAP) 2 Power Snatch (Heavy) 4 Muscle Ups (Ring or Bar) 30... Read More
Wed, June 7 2017
A. 7:00 EMOM – 10 T2B (or :30 Work) B. For time: 30/25 Cal AAB 60 Push Up 90 Alt Pistols (box step up option)... Read More
Tues, June 6 2017
A. Deadlift 3 – 3 – 3 (reset after each rep) B. OT3:00 for 24:00 4 Deadlift (Heavy) 8 Burpee Box Jumps (24/20) 16/12 Cal... Read More
Monday, June 5 2017
A. 20:00 AMRAP 400 Meter Run 20 GHD Sit-Up (25 Ab Mat) 20 Meter OH Lunge Step (45/25) 20 Meter Bear Crawl B. 5:00 Farmer... Read More
Sat, June 3 2017
A. DB Bench Press 10-8-6-4-2 *after each set = 5-7 Strict Pull Ups B. 4 Rounds for Time: 300/250 Meter Row 20 Goblet Squat (24/16... Read More
Friday, June 2 2017
For Time: 1 Mile Run, then: 4 Rounds: 50 DU + 40 Lunge Steps + 30 KB Swing (24/16) Then, 3 Rounds NFT: 20 Hollow... Read More
Thurs, June 1 2017
A. Rope Climb Skills or 5 Hybrid climbs (2-3 leg less pulls then legs) B. 5:00 AMRAP / 2:00 Rest #1 – 25 M Sled... Read More
Tues, May 30 2017
A. Hang Power Snatch 3 – 3 – 3 – 3 B. 21:00 EMOM #1 – 10 Hang Power Snatch (115/75) #2 – 10-15 Box... Read More
Friday, May 26 2017
Hero Mash or Murph if they can’t attend Saturday 2 Rounds: “Micheal “ 800 Meter Run (or 1000 Meter Row) 50 Back Extentions (superman) 50... Read More