1. Wednesday 11/21/2018

    Barbell Cycling On the 0:00 – Clean Complex @ 45%On the 4:00 – Clean Complex @ 50%On the 8:00 – Clean Complex @ 55%On the 12:00 – Clean Complex @ 60% Clean Complex (Without Dropping Bar) 3 Rounds: 1 High Hang Squat Clean1 Hang Squat Clean1 Sq…Read More

  2. Tuesday 11/20/2018

    Strict Gymnastics 4 Sets, Not For Time: 40% Max Strict Handstand Push-ups 6 Tempo Ring Rows Rest as Needed Between Snatch Complex 5 Sets:1 Snatch Pull1 High Hang Power Snatch1 Hang Power Snatch1 Low Hang Power Snatch Building to a Moderate “Rush Ho…Read More

  3. Monday 11/19/2018

    Monday: Stamina Squatting Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 3 Front SquatsEven Minutes: 6 Back SquatsBarbell Loaded at 61% of 1RM Front Squat For Both Lifts “Jackie” For Time 1000 Meter Row 50 Thrusters (45/35)30 Pull-ups Con…Read More

  4. Friday 11/16/2018

    Clean & Jerk Complex 5 Sets:Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk Build to a Moderate Set Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at…Read More

  5. Thursday 11/15/2018

    Every 2:00 X5 20m single arm OH/front rack walking lunges AHAP (DB/KB in each hand) Wod: 5 rounds for time: 10 10yrd shuttle runs (down&back =2) 20 DB Snatches (50/35) 10 burpees over DB Accessory: 3x20 barbell floor wipers AHAP (L/R=2) 8 plank s…Read More

  6. Wednesday 11/14/2018

    Happy Birthday Gabs!!!!! Barbell Cycling (Benchmark Testing) In a 3 Minute Window: 9 Power Snatches 15 Power Cleans 21 Push Jerks Time Remaining: Max Overhead Squats (135/95) Conditioning Teams of 2 5 Rounds For Time (25:00 Cap): 2 x 100 Meter SandBa…Read More

  7. Tuesday 11/13/2018

    Strict Gymnastics 12 Minute Clock: 2 Strict Ring Muscle-Ups 25′ Handstand Walk 16 Alternating Pistols 25′ Handstand Walk “Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Kipping Handstand Push-Ups 8 Kettlebell Swings (70/53) Midline 15 Minute Recovery Bi…Read More

  8. Monday 11/12/2018

    Snatch Complex 5 Sets: 1 Hang Power Snatch + 3 Hang Squat Snatch Build to a Moderate Set Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (Fo…Read More

  9. 11/09/2018 Friday

    Clean & Jerk Complex 5 Sets: 1 Squat Clean + 3 Front Squats + 1 Split Jerk Stamina Squatting Alternating On the Minute x 12 (6 Rounds):Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 70% of 1RM Front Squat (Both Lifts) Co…Read More

  10. Thursday 11/08/2018

    Gymnastics strength: 3 rounds 10 strict pull-ups 15 plate push ups AHAP -1:00- rest Partner Wod: 16min AMRAP 15 KB Swings (55/35) 20 goblet squats (55/35) *partner must run 400m before switching *…Read More