1. Thursday 08/01/2018

    Family Feud” AMRAP 25: 50 Meter Prowler Push (95/45) 100 Meter Wreck Bag Run (50/35) 200 Meter Run Class Divides Into Even Teams The class will be split into two teams for the waterfall style AMRAP. Each team will be given two prowlers (one of each…Read More

  2. Wednesday 08/01/2018

    1. Snatch Technique 3 Sets of 4: Overhead Squats 3 Sets of 3: Snatch Drop 3 Sets of 2: Snatch Balance 2. Hang Squat Snatch Build to a Heavy Single 3. ”Fire Storm” For Time: 3 Rounds: 7 Squat Snatches (95/65) 7 Chest to Bar Pull-ups 7 Box Jumps Ov…Read More

  3. Monday 07/30/2018

    1. Hang Power Clean Build to 3 Rep Max 2. Push Press Build to 6 Rep Max 3. Back Squat Build to 10 Rep Max 4. “Foul Ball” 3 Rounds For Time: 800 Meter Run 30 Calorie Row 30 Alternating Dumbbell Snatches (50/35) 5. Body Armor 3 Sets, Not For Time: …Read More

  4. Friday 07/27/2018

    Deload Week 1. Front Squat On the 2:00 x 6: 2 Tempo Front Squats 5 Second Negative, 2 Second Pause in bottom. Sets 1-2 – 63% Sets 3-4 – 66% Sets 5-6 – 69% 2. “Cement Mixer” 7 Rounds, On the 3:00: 400 Meter Run 12 Toes to Bar…Read More

  5. 07/26/2018

    “Deadpool” On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Medicine Ball Squat Jumps (30/20) 7-6-5-4-3-2-1 Deadlifts Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:…Read More

  6. 07/25/2018

    Deload Week 1. “Death Race” 5 Rounds: 15/10 Calorie Assault Bike 10 Burpees 2. Deadlift Accessory 3 Sets of 8: Sumo Deadlift 3 Sets of 12: Romanian Deadlift Accumulate 30 Glute Ham Raises…Read More

  7. 07/24/2018

    Deload Week 1. Strict Handstand Pushups Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups Athlete’s choice of Parallettes or Plates 2. Power Clean and Jerk On the Minute x 8: Hang Power Clean + Power Clean + Split Jerk Sets 1-2 – 6…Read More

  8. Workout 07/23/2018

    Deload Week 1. Back Squat On the Minute x 9 (3 Rounds): Minute 1 – 5 Reps @ 75% Minute 2 – 3 Reps @ 80% Minute 3 – 1 Rep @ 85% 2. Front Rack Reverse Lunge 3 Sets of 12 Repetitions: Set 1 – 40% Set 2 – 45% Set 3 – 50% Percentages based off…Read More

  9. WOD 06/12/2018

    Wednesday 06/12/2018 Establish 1 rm front squat Wod: 3 Rounds for Time 7/5 Ring MU’s 10 front squat (185/125) 15/12 Calorie Row Accessory: 3x12 explosive wallballs AHAP 4 giant sets: 6 C2B + 7 pull-ups + 8 TTB 3x16 ring L-raises…Read More