• WORKOUT OF THE DAY- Thursday, October 24th
    posted October 23

    Friday:

    10 min row for distance.

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  • WORKOUT OF THE DAY- Wednesday, October 22nd
    posted October 21

    Wednesday:

    Each for load:

    A. Power snatch 1RM 15 min cap

    B. Power clean 2RM 15 min cap

    C. Deadlift 5RM 15 min cap

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  • WORKOUT OF THE DAY- Tuesday, October 21st
    posted October 20

    Tuesday:

    For time:
    Run 1 mile
    21 C&J 155/105
    Run 800
    21 CJ 155/105
    Run 1 mile

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  • WORKOUT OF THE DAY- Saturday, October 18th
    posted October 17

    Saturday:

    Team WOD:
    teams of 3
    for time:

    400 meter relay
    300 double unders
    300 wall ball 20/14 10’/9′
    500 meter row relay

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  • WORKOUT OF THE DAY- Friday, October 17th
    posted October 16

    Friday:

    A. Not for time:
    50-40-30
    Hip extensions
    sit ups
    double unders

    B. 3 rounds for time:
    15 deadlifts @ 1.5 BW/BW
    400 meter run
    15 toes to bar

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  • WORKOUT OF THE DAY- Thursday, October 16th
    posted October 15

    Thursday:

    for time:
    21-18-15-12-9-6-3
    Push press
    SDLHP

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  • WORKOUT OF THE DAY- Wednesday, October 15th
    posted October 14

    Wednesday:
    Push pull day.

    A. Death by pull ups
    1 on min 1
    2 on min 2
    3 on min 3
    4 on min 4
    etc…

    B. Mountain
    for time:
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
    Push up
    KBS 32kg/24kg

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  • WORKOUT OF THE DAY- Tuesday, October 14th
    posted October 13

    Tuesday:

    A. Warm them up with dynamic stretches, and then get some max height box jumps in for a warm up of the legs.
    I want full clean. I want good form, but a full squat.
    This is because those tight leg muscles from yesterdays workout should retain some lactic acid, and that can be used as fuel. Also, with those tight leg muscles, it will have more muscle elasticity which should help in the squat.

    B.Clean
    5-5-5-3-3-3-1-1-1

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  • WORKOUT OF THE DAY- Saturday, October 11th
    posted October 10

    Saturday:

    A. Back squat Find 3rm

    B. Jackie
    for time:
    1000 meter row
    50 thrusters
    30 pull ups

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  • WORKOUT OF THE DAY- Friday, October 10th
    posted October 09

    Friday:

    A. Jerks from the rack
    for load
    2-2-2-2-2

    B. 4 rounds for time:
    run 400 meters
    20 CTB pull ups

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