Tuesday 9/25/2018
1) Build to a heavy 3 rep snatch balance for day 2) AMRAP 12 8 Knees to Elbow 3 Power Snatches 155, 105 8 Pull... Read More
Monday 9/24/2018
Back Squat 3×6 + 0-10# from last week weighted walking lunges 3×20 steps DB row 5×10 each arm
Saturday 9/22/2018
For Time 1 mile run 5 rounds of 5 Pull Ups 10 Push Ups 15 Sit Ups 800m run 4 rounds of 5 Pull Ups... Read More
Friday 9/21/2018
1) deadlift 3×5. build to a heavy set and maintain for all 3 sets 2) back squat 3×4@80% + 0-10#
Thursday 9/20/2018
Bench Press 3×3@85% Bench Press 2 sets max reps at 70% strict pull ups. 60 reps; break into as few sets as possible
Wednesday 9/19/2018
10 Rounds for Time 5 Push Press 125, 85 6 Front Squats 125, 85 7 Box Jump Overs 24, 20 ~5 burpees OTM. *start Wod... Read More
Tuesday 9/18/2018
1) Split Squat 3×20 each leg 2) AMRAP 10 30 Double Unders 10 DB ground to shoulder 50, 35. alt each rep 10 Chest to... Read More
Monday 9/17/2018
1) 2 Minutes to build to max: (Power Clean + Push Press) x 3 2) Back Squat 3×6 + 0-10# from last weight at this... Read More
Saturday 9/15/2018
With A Partner Minutes 0-5 Max Burpees Minutes 5-10 Max Rope Climbs (or pull ups) Minutes 10-15 Max Power Snatch (95/65) Minutes 15-20 Max Knees... Read More
Friday 9/14/2018
Back Squat 3×4 @ 80% 3x800m Row Each for time. Rest as needed between sets.