• 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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  • WORKOUT OF THE DAY- Thursday, October 9th
    posted October 08

    Thursday:

    Stagger the start*

    For time:

    100 double unders
    100 wall ball 20/14
    100 calorie row
    100 sit ups

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  • WORKOUT OF THE DAY- Wednesday, October 8th
    posted October 07

    Wednesday:

    3 rounds for time:

    50′ Single KB OH walking lunge 32/24
    25 KBS 32/24
    50′ Single KB OH walking lunge 32/24
    25 lateral jumps over 12″ hurdle

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  • WORKOUT OF THE DAY- Tuesday, October 7th
    posted October 06

    Tuesday:

    4 rounds for time:

    3 snatch (power or squat) 185/115- or 135/95- or 95/65
    6 OHS 185/115- or 135/95- or 95/65
    9 lateral burpees over the bar

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  • WORKOUT OF THE DAY- Saturday, October 4th
    posted October 03

    Saturday:

    A. Power clean Find 1RM

    B. Find 1RM squat clean

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  • WORKOUT OF THE DAY- Friday, October 3rd
    posted October 02

    Friday:

    For time:
    50 du’s
    10 thrusters 135/95
    40 du’s
    8 thrusters
    30 du’s
    6 thrusters
    20 du’s
    4 thrusters
    10 du’s
    2 thrusters

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  • WORKOUT OF THE DAY- Thursday, October 2nd
    posted October 01

    Thursday:

    20 min cap

    5 rounds:
    15 toes to bar
    10 burpees
    15 box jumps 24/20
    30 double unders

    Then:
    Death by KBS 32kg/24kg
    and hspu

    Score = amount of reps completed on the death by kbs and hspu.

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  • WORKOUT OF THE DAY- Wednesday, October 1st
    posted September 30

    Wednesday:

    A. OHS Build to a heavy single. 15 min cap

    3 rounds for time:

    400 meter run
    21 OHS 75/55
    12 CTB pull ups

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