menu close menu

Latest Posts

0 comments

February 8, 2016

A.4 Sets:6-8 Front Foot Elevated Split SquatsRest 60 Secs8-10 Ring Push-UpsRest 60 SecsB.4 Rounds For Max Reps...Against a 3 Minute Running Clock, Complete:300m RowMax Reps Wall Balls 20/14**Rest 2 mins between rounds**

read more
0 comments

February 5, 2016

A.Every 90 Secs For 27 Mins, Rotate Through the Following Stations:Station 1--300/250m RowStation 2-10 Thrusters 115/75Station 3-10 Burpees Over BarB.3 Sets:45 Secs Front Leaning Rest On Rings30 Sec Rest45 Secs Reverse Plank60 Secs Rest

read more
0 comments

February 4, 2016

A. Every 2 Mins for 12 Mins Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+%B. For time: Row 1000 Meters immediately followed by… Five rounds of: 8 ...

read more
0 comments

February 3, 2016

A.5 Sets:6-8 Shoulder Press*Try to keep weights constant---that means that you actually have to warm-up before starting...*Stretch Calves and Hips/Hip Flexors During Rest Periods--especially if you came to class yesterday*Rest 2-3 Mins B/T SetsB.10 Min AMRAP:10 HSPU10 C2B Pull-Ups20 Russian KB Swings 70/55

read more
0 comments

February 2, 2016

A.Every 90 Secs For 15 Mins:Snatch x 1 Rep**Build over your sets and try to close in on 90-95% 1RMB.5 Rounds For Time:5 Power Snatch 115/7510 Overhead Squats 115/7530 Double Unders

read more
0 comments

February 1, 2016

For Time:800m RunFollowed Immediately By...3 Rounds of:4 Muscle Ups (or 8 Ring Dips)8 Strict HSPU (or Seated DB Press)16 KB Swings 55/35Followed Immediately By...800m RunFollowed Immediately By...3 Rounds Of:15 Pull-Ups30 Hand Release Push-Ups45 SquatsFollowed Immediately By...800m Run

read more
0 comments

January 29, 2016

A.Every 2 Mins For 12 Mins:DeadliftsSet 1-10 RepsSet 2-8 RepsSet 3-6 RepsSet 4-4 RepsSet 5-2 RepsSet 6-1 Rep*Build over the course of your sets to your desired starting weight for Part B*B. "Zeus" Part 1:  Establish a  1 rep max Deadlift in six min (you will have 3 attempts)*** Rest 4 min ***Part ...

read more
0 comments

January 28, 2016

A.3 Sets:Max Unbroken Reps Strict Pronated Grip Pull-UpsRest 90 SecsMax Unbroken Reps Strict Mixed Grip Pull-UpsRest 90 SecsMax Unbroken Reps Strict Supinated Grip Pull-UpsRest 90 SecsB."Jackie"For Time:1000m Row50 Thrusters 45/3330 Pull-Ups 

read more
0 comments

January 27, 2016

A.Every 3 Mins For 12 Mins:30 Secs Muscle Ups OR Ring Dips30 Secs Rest30 Secs Toes To Bar30 Secs Rest30 Secs L-Sit30 Secs RestB.5 Rounds For Time:400m Run25/20 Hand Release Push-Ups

read more
0 comments

January 26, 2016

A. Every 2 Mins For 14 Mins: Front Squat Set 1 – 4 reps @ 65% Set 2 – 3 reps @ 75% Set 3 – 2 reps @ 80% Set 4 – 3 reps @ 85% Set 5 – 2 reps @ 90% Set 6 – 1 rep @ 95% Set 7 – 2 reps @ as heavy ...

read more