March 31, 2017

Friday 3.31.17

A. Every 2 minutes, for 10 minutes (5 sets): Snatch X 1 Rep Build to approximately 85% of your 1-Rm Rx+ “Up and Over” 3 Rounds: […]
March 29, 2017

3.29.17 Wednesday

1. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6 reps with a 4 second descent https://youtu.be/5Isl_IL-o4Y Station […]
March 28, 2017

Tuesday 3.28.17

1. Take 10-15 minutes to build to today’s 5-RM Single-Arm DB Standing Strict Press Alternate arms as you’re building, always starting with your non-dominant arm. 2. […]
March 27, 2017

3.27.17 Monday

1. Front Squats 3 x 3  tempo 3 Seconds Down, 3 Second Pause in the Bottom, Explode out of the hole. Build to a heavy set of […]
March 24, 2017

Friday 3.24.17

“Open 17.5” 10 RFT: 9 Thrusters (95/65#) 35 Double-unders Scaled “Open 17.5” 10 RFT: 9 Thrusters (65/45#) 35 Single-unders Scaled: (Ages 16-54) Men use 65 lb. […]
March 22, 2017

Wednesday 3.22.17

1. Strict Pull-ups: 4 sets of 5-10 reps – weighted if possible (modify 3 sets w/partner or band assist) 2. Tabata Sled push T2B DB Renegade […]
March 21, 2017

3.21.17 Tuesday

1. Every 90 seconds for 10 sets preform 1 power clean (build to a heavy 1 Rep for the day) -15 mins – 2. Conditioning 4 […]