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 […]
October 21, 2016

Friday 10.21.16

Friday 10.21.16 Strength: A.Bench 4 x max reps at 80% Conditioning 5 min amrap 10 Handstand Push-Ups 10 Toes to Bar Rest 2 min 5 min […]
October 5, 2016

Wednesday

Strength EMOM 10 Minutes 3 Hang Power Snatches, 3 Broad Jumps Notes: Choose a weight you can maintain with good form. Conditioning 21, 15, 9 Reps […]
September 27, 2016

Tuesday 9.27.16

Tuesday 9.27.16 Strength A.Back Squat 3X5 @ 83% B. Bench Press or Floor Press 3X10@65% Notes: These are separate movements. Finish your back squats and then […]