June 1, 2017

Thursday 6.1.17

Building to a heavy single on the Push Press today. Using last week’s final 3-Rep weight, we will warm through an “On the 90 second” drill. […]
April 26, 2017

Wednesday 4.26.17 “Plans are only good intentions unless they immediately degenerate into hard work”

4 Sets of 6 Across Across implies that we are holding the same loading for all four sets of six repetitions. This is week 3 (of […]
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 […]
April 12, 2017

Wednesday 4.12.17

1. PUSH PRESS 4 Sets of 6 Across Across implies that we are holding the same loading for all four sets of six repetitions. This is […]
March 13, 2017

Monday 3.13.17

A.
Every minute, on the minute, for 10 minutes: Strict Shoulder Press x 2 reps Build over the course of the 10 sets to today’s heavy double. […]
March 8, 2017

Wednesday 3.8.17

Run Conditioning 400m Row for time Rest 2 mins  400m Run for time Rest 2  min  200m Row for time Rest 1 min 200m Run for […]
January 29, 2017

Monday 1.30.17

On The Minute x 12 Even Minutes – Power Snatch (3-3-2-2-1-1) Odd Minutes – Max Reps Ring Muscle-Ups 6 rounds at each station. Aim to climb […]