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October 24, 2014

A.4 Sets:6-8 Bulgarian Split Squats @ 3011Rest 90 Secs4-6 Pendlay RowsRest 90 Secs B.For Time:1000m Row20 HSPU30 OHS 95/6540 Pull-Ups50 Double Unders

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October 23, 2014

A.Take 15-20 Mins and Build to a Heavy Power Clean B.5 Rounds For Time:5 Power Cleans @ 75% 1RM15 Box Jumps 24"/20"*Rest Exactly 2 Mins Between Rounds

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October 22, 2014

5 Rounds For Time:10 Deadlifts15 Push-Ups400m Run*Rest Exactly 3 Mins Between Rounds* **Loading scheme for Deadlifts is on the white board. Enjoy the surprise :)**

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October 21, 2014

A.4 Sets:6-8 Bench Press @ 20x1Rest 90 Secs10 Toes to Bar (Strict if Possible)Rest 90 Secs B.For Time:10 Ring Dips1 Pull-Up9 Ring Dips2 Pull-Ups8 Ring Dips3 Pull-Ups7 Ring Dips4 Pull-Ups6 Ring Dips5 Pull-Ups5 Ring Dips6 Pull-Ups4 Ring Dips7 Pull-Ups3 Ring Dips8 Pull-Ups2 Ring Dips9 Pull-Ups1 Ring Dip10 Pull-Ups 

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October 20, 2014

A.4 Sets:6-8 Back Squats @ 30x1Rest 90 Secs8-10 Single Arm DB/KB Row (Each) @ 2111Rest 90 Secs B.In teams of 2, with only one partner working at a time, complete as many rounds as possible in 12 minutes of:20 Wall Balls 20/14200m Run

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October 17, 2014

A.Take 15 Minutes and Work up to a Heavy Split Jerk B.15 Minute AMRAP:10 Wall Balls 20/1420 Box Jumps 24"/20"250m Run

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October 16, 2014

A.5 Sets:Cleans 1.1.1 (Rest 10 Secs Between Singles)Rest 90 Secs8-10 Inverted Rows @ 2111 (Get your body as horizontal as possible and keep your gut and butt tight)Rest 90 Secs B.5 Rounds For Time:5 Power Cleans @ 75-80%1RM10 Chest To Bar Pull-Ups

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October 15, 2014

A.Five Sets:2 Shoulder Press + Max Reps Push Press @ 10x1Rest 15 Secs45 Secs Max Reps PERFECT Push-Ups (No snaking or losing mid-line stability)Rest 3 Mins B.10 Min EMOM:7 DB G2O3 Burpees You will choose your own weight. Score will be amount of weight moved over all 10 sets. If you do ...

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October 14, 2014

A.3 Sets:8-10 Overhead Squats @ 2010Rest 15 Secs10-12 Ring Dips OR 4-6 Muscle UpsRest 3 Mins B.With a partner, alternate whole rounds to complete 3 rounds each of:20 Toes To Bar400m Run

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October 13, 2014

A.8 Min AMRAP:5 Thrusters (70% 1RM Clean)10 Power Cleans (70% 1RM Clean)15 Pull-Ups **Rest Exactly 4 Mins** B.8 Min AMRAP:20 KB Swings 55/3530 Walking Lunges (Total)40 Double Unders **Rest Exactly 4 Mins** C.8 Min AMRAP:10 Burpees20 Push-Ups30 AbMat Sit-Ups 

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