Tuesday, Sept 29 2015
A. 8:00 EMOM: Snatch Pull + Power Snatch (increasing) B. 4 Rounds for time: 5 Muscle Ups 10 Power Snatch (115/75) 50 Double Unders C.... Read More
Monday, Sept 28 2015
A. Weigthted Pistol 5 x 5 (ea leg) B. For time: 800 Meter Run 40 Pistols (20 ea leg) 40 HR Push-ups 800 Meter Run... Read More
Friday, September 25 2015
A. 3×6:00 AMRAP, 2:00 REST #1- 6 T2B / 12 Push Up #2 – 12 DB Snatch (alt-hap) / 6 T2B #3 – 12 Push... Read More
Thursday, September 24 2015
A. For Time: 200 Meter Run 50 OHS (95/65)(60 reps with bar only, or front squat) 400 Meter Run 40 Box Jump (24/20) 600 Meter... Read More
Wednesday, September 23 2015
A. DeadLift: work up to heavy 5 rep for day B. For time (12:00 CAP): 20 SHSPU (any mod=30 reps) 30 Burpee over Bar 40... Read More
Tuesday, September 22 2015
A. EMOT2:00 for 10:00. P Clean + P Press + P Jerk (increasing) B. For Time: 3 Rounds 20 Calorie Row 10 C&J (M:185/155/135/115, W:120/105/95/75)... Read More
Monday, September 21 2015
A. Strength: Front Squat 3 – 3- 3- 3- 3 -3 (from rack, increasing) B. 0-3:00 2 Rounds 10 Wallballs (20/14) 10 Ab Mat Sit-ups... Read More
Saturday, September 19 2015
A. Establish Group Bench Press weights B. 4 Rounds For Max Reps, Groups of 3 (one work at a time) 1:00 Sled Push (rotate at... Read More
Friday, September 18 2015
A. Fran 21 – 15 – 9 Thrusters (95/65), Pull-ups *use weights to finish in +/- 7:00 At 10:00 on the clock: B. 3 Rounds:... Read More
Thursday, September 17 2015
A. 15:00 AMRAP 40 Meter Bear Crawl 40 Meter OH Lunge 20 Meter Shuttle Run (5/10/15/20) 40 Meter Farmer Carry (45/25 Plate Pinch) B. Team... Read More