April 23, 2017

Monday 4.24.17

1.SQUAT WAVES Week #3, and our final week with the 6/4/2 repetition waves. Wave #1 Set #1 – 6 Back Squats @ 66% of 1RM Back Squat […]
December 1, 2016

Thursday 12.1.16

Gymnastics Day EMOM x 16 MIN 1: 30 sec ttb MIN 2: 30 sec pistols MIN 3: 30 sec kipping chest to bar MIN 4: max […]
November 20, 2016

Monday 11.21.16

1. SNATCH (ON THE 0:00) Movement Primer: On the Minute x 5 (empty barbell or light load, not to exceed 25%) Snatch Pull + Power Snatch […]
October 26, 2016

Wednesday 10.26.16

Wednesday October 26th 2016 Strength 5 Sets of 1 Strict Press + 3 Push Press *increasing weight every round for a max complex Conditioning Wza Qualifier […]