1. Tuesday 10/02/2018

    “Two Tone” 30-20-10: Hang Power Clean (115/80) Calorie Bike Directly into… 10-20-30: Deadlifts (205/145) Calorie Row Women complete (21-15-9, 9-15-21) on machines Strict Gymnastics AMRAP 7: 5 Strict Ring Dips :10 Seconds Inverted Barbell Row Ho…Read More

  2. Monday 10/01/2018

    Snatch On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (74-77-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (84-86-88%) Minutes 12-13-14: 1 Squat Snatc…Read More

  3. Friday 9/28/2018

    Squat Clean Minutes 1-2-3: 3 Squat Cleans (62-65-68) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (72-75-78) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (82-84-86) Minutes 12-13-14: 1 Squat Clean (82-84-86) Front Squat 2×4 @ 73% 2×3 @ 78% 2×2 @ 8…Read More

  4. Thursday 9/27/2018

    3 rounds 10 single leg KB DL AHAP (5 each leg) 10 single leg box squat (5 each leg) 24-21-18-15-12 Calorie Row C2B pull-ups 3 rounds 20 hip ext 8 shin hop box jump AHAP…Read More

  5. Wednesday 9/26/2018

    “Gwen” 15-12-9: Unbroken Clean and Jerks Use same load across all sets. Rest as needed between. Deadlift 3×3 @ 82% 3×2 @ 87% 3×1 @ 92% Rest as needed between sets. Stamina Conditioning For Time: 100 Wallballs (20/14) *Every Minute on the Minut…Read More

  6. Tuesday 9/25/2018

    Conditioning 3 Rounds For Time: 75 Double Unders 25 Kipping Handstand Push-ups “Under Fire” 4 Rounds: 400 Meter Run 15 Sumo Deadlift High Pulls (95/65) 9 Burpee Box Jump Overs (24/20) Body Armor 50 Bench Press Repetitions (155/105) *Every Break: …Read More

  7. Monday 9/24/2018

    Snatch On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (72-75-78%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (82-84-86%) Minutes 12-13-14: 1 Squat Snatc…Read More

  8. 9/21/2018 Friday

    Squat Clean Minutes 1-2-3: 3 Squat Cleans (60-63-66%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (70-73-76%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (80-82-84%) Front Squat 2×4 @ 70% 2×3 @ 75% 2×2 @ 80% Alternating On the Minute x 10 (5 Rou…Read More

  9. Thursday 9/20/2018

    Thursday: 4x6 Turkish getups AHAP (3 each arm) Wod: 8 minute AMRAP 20 wallballs (20/14) 14 Knees 2 Elbows 4 rounds: 50’ yoke Walk AHAP 20’ plate pyramid handstand walk course…Read More

  10. Wednesday 9/19/2018

    Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% Rest as needed between sets. “Dead Meat” For Time: 1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145) 800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145) 400 Meter Run, 100 Double Unders, 15 Deadl…Read More