menu close menu

Latest Posts

0 comments

Monday 10/16/17

Warm-up: 2 rds 15 Cal Bike 15 kb swing 15 air squat 10 Ring Row 5 Jefferson Curls + Mobility Strength: 5 sets 3 Back Squat @85% 2 Seated Vertical Jump (legs at 90 degrees) 10 Strict BB Upright row Conditioning 5 rds 5 Thruster (135/95) 5 CTB Pull-up 10 Bar Face Burpee

read more
0 comments

Saturday 10/14/17

Warm-up: Coach's Choice Skill Work. Dub/ Pistols/ HSPU/ Muscle ups Teams of 2 22 Minute Amrap 40 Cal Row 100 Jumping Lunges 1 Block Run 20 Man Makers 100 Double Unders 1 Works/ 1 rests/ Both Run

read more
0 comments

Friday 10/13/17

Warm-up: 25 Cal Bike 25 Cal Row + Mobility + Empty Barbell Warm-up for clean Strength: 20 minutes 2 Position Power Clean (2 inches & Knee) Work to a peak, then drop to 85% for 3 more reps -try to be heavier than last week. Conditioning: 5rds 10 cal row 10 Wallball 3 min rest 5 rds 10 Pull-up 10 Box Over

read more