12.11.2017

1) Work to a 3RM overhead squat 2) AMRAP 20 30 Db or Kb Power Snatches 53/35 30 Box Jump 24/20 30 Wall Ball 20/14 30 T2B

12.09.2017

Bench Press Running and other things – bring warm clothes!

12.08.2017

1) 7×2 Deadlift from 45# plate Set #1 – 65% of estimated 1RM DL Set #2 – 70% of estimated 1RM DL Set #3 – 75% of estimated 1RM DL Set #4 – 80% of estimated 1RM DL Sets #5, 6 and 7 – Increase by feel. We can stay at 80%, or choose to climb in our final […]

12.06.2017

1) BACK SQUAT 2 Rounds: Max Reps in :15 seconds @ 185/135 Rest :45s Max Reps in :30 seconds @ 225/155 Rest 1:30 Max Reps in :45 seconds @ 275/185 Rest 3:00 between rounds. An easy way to view this workout is: First weight starts on the 0:00. You have :15s to work. Second weight starts […]

12.04.2017

1)  With a Running Clock: 7:00 to Build to an 8RM Thruster (from the ground) 2) Following, between the minutes of 7:00-12:00, complete: 2 Sets of 5 Thrusters @ 85% of today’s 8RM 3) For Time: 30 CTB Pull-Ups (Must be able to link 5 CTB unbroken to even attempt them in the workout) 50 Thrusters […]

12.02.2017

1)  3RM Deadlift 2) 5 Rounds: 1:00 Wallballs (20/14) 1:00 Alternating Db Snatches – pick your poison 1:00 Calorie Row 1:00 Rest

12.01.2017

1) EMOM 10 1 Pausing Front Squat: 2 sec pause AT parallel, and 2 sec pause at very bottom of squat 45-50-55-60-65-remaining sets at 70% 2) AMRAP 10: 3 Bar Muscle-Ups 5 Front Squats (205/145) 7 Burpee Box Jump Overs (24/20) Rest 2:00 3) 35 Burpee Pull-Ups for Time Use a bar at least 6″ above […]

11.28.2017

1) Bench Press 5-3-1+ 2) Row 2k 3) Practice a skill you struggle with

11.27.2017

1) 3 Position Snatch (High Hang, Hang, Full) On the 0:00… 3-Pos Power Snatch @ 55% of 1RM Snatch On the 1:30… 3-Pos Power Snatch @ 60% of 1RM Snatch On the 3:00… 3-Pos Power Snatch @ 65% of 1RM Snatch On the 4:30… 3-Pos Power Snatch @ 65% of 1RM Snatch On the 6:00… 3-Pos Power Snatch @ 65% of 1RM […]

11.22.2017

1) Every 90 Seconds x 7 Sets: 1 Pausing Hang Squat Clean 1 Hang Squat Clean Goal is to hang onto the weight for the second hang squat clean. On the pausing hang squat clean, the pause takes place in the bottom of the squat. A full 3 second pause, finding our best positioning before […]