Friday 3/24/2017
Ok guys 17.5 is upon us. This Saturday plan for the first heat to start at 10am. We will run as many heats as needed... Read More
Thursday 3/23/2017
1.) EMOM 4 2 Muscle Snatch 2.) EMOM 8 Power Snatch @ 70% of 1rm power snatch 3.) Build to max Power Snatch for day
Wednesday 3/22/2017
5 Rounds for Time 200m Run 20 Kettlebell Swings 53, 35 200m Run 30 Abmat Situps
Tuesday 3/21/2017
Front Squat 3-3-3 AMRAP 7 20 Double unders 10 Pull Ups 8 Squat clean Thruster 95, 65
Monday 3/20/2017
Hang Power Clean + Push Jerk 5-5-5-3-3 Strict Pull Ups 5×10
Saturday 3/18/2017
Teams of 3 10K Row switch every 300m
Saturday 3/18/2017
For Time teams of 3 10,000m row switch every 300m
Friday 3/17/2017
Open Workout 17.4 AMRAP 13 55 Deadlifts 225, 155 55 Wall Balls 20, 14 55 Calorie Row 55 Handstand Push Ups
Thursday 3/16/2017
EMOM 20 odd minutes Goat movement 1 even minutes Goat movement 2
Wednesday 3/15/2017
class EMOM 10 2 Power Clean 2 Jerks For time (cap 7 minutes) 9-12-15 thrusters 95, 65 bar facing burpees