Tuesday 2/7/17
February 8, 2017 Leave your thoughtsEMOM 8 1 Power Clean (work to something heavy) Rest 3 Min EMOM 8 2 Clean Pulls (dead stop at bottom)... Read More →
Categories for Uncategorized
Wednesday 2/8/17
February 8, 2017 Leave your thoughtsStrength: Every two minutes, for 14 minutes (7 sets): Back Squats Set 1.55% x 5 Reps Set 2.65% x 5... Read More →
Thursday 2/9/17
February 8, 2017 Leave your thoughtsStrength: Seated Strict Press 5×4 (up from last week) Conditioning Complete as many rounds and reps as possible in 16 minutes... Read More →
Friday 2/10/17
February 8, 2017 Leave your thoughtsStrength: Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70%... Read More →
Monday 2/13/17
February 8, 2017 Leave your thoughtsStrength/ Skill 15 Minutes 3 Back Squats 3 Turkish Get Ups Each Arm (work to a 3 RM back squat)... Read More →
Tuesday 2/14/17
February 8, 2017 Leave your thoughtsStrength: Push Press 5 @70% 5@75% 3×3 @80% Conditioning: 6 Rounds For Time 5 Power Cleans 165/110 (or 70%) 10... Read More →
Wednesday 1/15/17
February 8, 2017 Leave your thoughtsStrength+ Skill 5 Rounds 3 False Grip Ring Pull Ups>on bar>negative pull ups 3 Rock Bottom Ring Dips 3 Muscle Up... Read More →
Thursday 12/16/17
February 8, 2017 Leave your thoughtsStrength: Front Squat 10@60% 8@65% 6@70% 6@75% 6@80% 4@85% 4 Rounds 10 Pull-ups 10 Clean + Jerks 135/95 10 Box Jumps... Read More →
Friday 2/16/17
February 8, 2017 Leave your thoughtsBar Muscle-ups 5 Bar Muscle-up on box https://youtu.be/eacQxxyxPds 5reps Straight arm Kip your hips to the bar Attempt Bar MU’s... Read More →
Saturday 2/18/17
February 8, 2017 Leave your thoughts“Partner DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in... Read More →
Wednesday 9/14/16
February 8, 2017 Leave your thoughtsWeightlifting Wednesday Snatch- Work to a “Technical” Max, Then 3×1 @90% Snatch Pull 4×3 @ 105% of Max WOD AMRAP... Read More →
Tuesday 9/27/16
February 8, 2017 Leave your thoughtsStrength: Bench Press 1 Rep Max Wod 1 RFT Run 1200m 63 Kb Swings 53/35 36 Pull Ups Rest 3 Minutes... Read More →
Monday 10/3/16
February 8, 2017 Leave your thoughtsStrength: Overhead Squat 5 Rep Max WOD Every 3 Minutes for 18 Minutes Run 200m 20 Suitcase Deadlifts (10 Each... Read More →
Wednesday 10/5/16
February 8, 2017 Leave your thoughtsStrength: Work to a max for the complex 3 Clean Pulls+1 Hang Clean+2 Jerks WOD 2RFT 500m Row 25 SDLHP... Read More →
Thursday 10/6/16
February 8, 2017 Leave your thoughtsStrength: 4 Rounds Not For Time 10 Jumping Back Squats Max Barbell Hip Thrusts 135/85 WOD Run or Row
Saturday 10/8/16
February 8, 2017 Leave your thoughtsOpen Gym 8-11 Wod #1 CIndy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Wod #2... Read More →
Monday 10/10/16
February 8, 2017 Leave your thoughtsStrength: Overhead Squat 3×5 @90% of Last Weeks 5RM WOD Every 5 Minutes For 15 Minutes 2 Rounds Of… 12... Read More →
Tuesday 10/11/16
February 8, 2017 Leave your thoughtsStrength: Push Press- Find a 8 Rep Max (up from last week) WOD 30 Min AMRAP Run 800 30 Hand... Read More →
Thursday 10/13/16
February 8, 2017 Leave your thoughtsStrength: RDL- 4×10 AHAP (slow and controlled) WOD 4 RFT 100m Sled Drag- Body Weight added to the sled 20... Read More →