A. Work up to Heavy OHS B. 2013 – “Naughty Nancy” – (20:00 CAP) 4 Rounds for time 600 Meter Run 25 OHS (140/95)Read more

A. Strength: Strict Press 5 – 5 – 5 B. “2007” – for time (16:00 CAP) 1000 Meter Row, then 5 Rounds of: 25 Pull-ups 7 Push Jerks (135/95) C. Shoulder MobilizationRead more

A. 2014 Masters Chipper – For Time: 21:00 CAP 50 Box Overs (24/20″) 25 T2B (double on ground) 50 WallBall (20/14-10′) 25 Ring Dips 50 WallBall (20/14-10′) 25 T2B (double on ground) 50 Box Overs (24/20″) B. Cooldown: 500 Meter easy rowRead more

A. Pick a Squat (OH/Front/Back) 5 – 5 – 5 B. For time: 800 Meter Run 30 KB Swings (24/16) 30 KB Goblet Squats 800 Meter Run 20 KB Swings (24/16) 20 KB Goblet Squats 800 Meter Run 10 KB Swings (24/16) 10 KB Goblet Squats C. 500 Meter Row CooldownRead more

A. TABATA: 8 rounds of :20 work/:10 REST (1:00 Transition) * Ring Dips * T2B * HS Hold * Weighted Lunge Steps (24kg/16kg KB in each hand) B. Band Stretches – legs and shouldersRead more