menu close menu

Latest Posts

0 comments

September 29, 2016

WZA 2016 - Indy Online Challenge - Week 2, WOD 3 & 4On a 19 minute running clock, perform the following two workouts:WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM SnatchWOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of:· ...

read more
0 comments

September 28, 2016

A. Take 15 to 20 mins and find today's 1RM Clean OR Power Clean B. "DT" 5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Push JerksRX=155/105In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy ...

read more
0 comments

September 27, 2016

A. Take 15 to 20 Mins and build to a heavy Split JerkB. For Time: 21 Burpees 15 Thrusters 115/75 9 C2B Pull-Ups 800m Run 9 C2B Pull-Ups 15 Thrusters 115/75 21 Burpees

read more
0 comments

September 26, 2016

A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% followed by… Every two minutes, for 4 minutes (2 sets): Back Squat x 10 ...

read more
0 comments

September 23, 2016

WZA 2016 - Indy Online Challenge - Week 1, WOD 1For Max Load: 6 Rep Max Bear ComplexComplete six unbroken reps of the following complex:· Clean (any style) · Front Squat (Squat Cleans are acceptable) · ...

read more
0 comments

September 22, 2016

A. Every 2 minutes, for 12 minutes (6 sets): Hang Snatch x 2-3 reps (pause in the receiving position for 1-2 seconds) Focus on speed and perfect mechanics, and build in load over the course of the sets. B. Three rounds for time of: 30 Overhead Walking Lunge Steps 45/25 15 Pull-Ups 400 Meter Run

read more
0 comments

September 21, 2016

A. 5 Sets: 5-6 Seated BB Strict Press Rest 2-3 Mins B/T Sets B. 4 Sets For Max Reps: Against a 2 Min Running Clock... Row 250m Max Reps Ring Dips (Or Ring Muscle Ups) *Rest 2 Mins B/T Sets

read more
0 comments

September 20, 2016

A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Every two minutes, for 4 minutes (2 sets): Back Squat x 10 reps ...

read more
0 comments

September 19, 2016

Hermes Gauntlet"4, 3, 2, 1 Min AMRAPS Of With A Running Clock... [0-4 Mins] 4 Min AMRAP of Hand Release Burpee Box Jump Overs @ 24/20 [4-7 Mins] 3 Min AMRAP of C2B Pull Ups [7-9 Mins] 2 Min AMRAP of S2OH @ 115/75, 95/55, 75/45 [9-10 Mins] 1 Min AMRAP of Hang Power Clean @ 115/75, ...

read more
0 comments

September 16, 2016

A. 5 Sets: 2-3 Weighted Pull-Ups Rest 30 Secs 8-10 Single Arm DB Rows @ 2111 Rest 60 SecsB. 3 Rounds for Max Double Under Reps: Against a 4 Minute Running Clock... 500m Row 20 Box Jump-Overs 24"/20" Max Reps Double Unders *Rest 4 Mins B/T Rounds

read more