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Saturday 11.11.17

Training; A. Group Warm up B. Teams of 2 complete 10 rounds for time (5 each person) 5 Power cleans 135/95 10 AB cals 15 wall balls 20/14 *you go, i go. One partner completes a full round then switch

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Friday 11.10.19

Training: A. 3 sets 10 lateral lunges 10 jump squats 10 strict chin ups     B. Build to a heavy 5 rep box squat   C. Hero WOD – “Hansen” 5 rounds for time 30 Russian KBS 70/53 30… Read more »

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Thursday 11.9.17

Training: A. 2-3 sets of AB 10 cals 10 strict pull ups 10 push ups 10 jump squats B. 5 sets of: 3 heavy bench press 1 evil wheel down and back 10 toes to bar C. EMOM x 12… Read more »

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Wednesday 11.8.17

Training; A. 3 sets 50 ft burpee broad jump 10 Russian baby makers 5 BB push press, ascending in weight   B. Push Press, from the ground 5, 5, 5, (1st set starts about 80% 1rm) C. FITNESS 28-21-15-9 reps… Read more »

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Tuesday 11.7.17

Training; A. 3 sets 10 push up pull throughs 10 snatch grip push press empty BB 10 banded WYTs 5 Y – OHS B. Build to a heavy complex of: 1 snatch + 3 OHS C. 4-5 sets NFT of:… Read more »

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Monday 11.6.17

Training: A. 3 sets Run 250m 5 DB hang squat cleans 5 push press 5 thruster B. 30 min Ladder Run 250m + 3 hang squat cleans + jerk *start @ 135/95 and add 10/5# each round C. After party… Read more »

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Saturday 11.4.17

Training; A. Group Warm up B. Teams of 2 complete 30 min AMRAP of: 1 Full round of DT each @ 155/105 20 Box jumps 24/20 Row 400m each *one partner complete full round while other rest

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Friday 11.3.17

Training: A. 3 sets 10 lateral lunges 10 jump squats 10 kip swings on bar B. Back Squat 10, 8, 6, building C. FITNESS 50 Double unders ( 100 single unders ) 25 pull ups 50 DU 25 pull ups… Read more »

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Thursday 11.2.17

Training: A. 3 sets row/run/bike 1 min 5 pull ups 10 push ups 15 air squats B. 4 sets of: 5 heavy bench press 1 evil wheel down and back 10 Toes to bar C. EMOM x 12 min ODD… Read more »

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Wednesday 11.1.10

Training; A. 3 sets 50 ft burpee broad jump 10 Russian baby makers 5 ascending BB thrusters B. Build to a 3RM Thruster *take from the ground C. Death by wall balls 🙂 *start @ 5 reps *25 min cap… Read more »

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