September 16, 2016

Friday 9.16.16

Strength/ Skill: Review Rowing technique then find your fastest 500m row time! Conditioning Partner Wod 5 Rounds for time, alternating movements: Row 250/200 meters Farmers Carry […]
September 15, 2016

Thursday 9.15.16

Strength Every minute for 15 minutes Min 1: 30 seconds max effort strict HSPU’s (pike push-ups) Min 2: 100 meter sprint Min 3: 50 foot sled […]
September 14, 2016

Wednesday 9.14.16

Strength EMOM 10 minutes: Power Clean 2 (heavier than last week) 2 High Box Jumps Conditioning 400m Medball run (20/16)(16/12) 20 plate Ground to Overhead (45/25) […]
September 13, 2016

Tuesday 9.13.16

Strength Back Squat 3X5 @ 80% Bench Press build to a heavy set of 5 with a 1 second pause at the chest for three sets. […]
September 12, 2016

Monday 9.12.16

Strength : Deadlift 5×3 at 80% 5×6 strict pull-ups , or 5×5 CTB , or 3x5Muscle ups (if you are competing Saturday do not rip!) Do […]
September 9, 2016

Friday 9.9.16

Strength Every minute for 15 minutes (5 rounds) Min 1: 5-7 Strict Handstand Pushups Min 2: shuttle run Min 3: 50 foot sled pull Notes: Sleds […]
September 8, 2016

Thursday 7.8.16

Strength Every minute on the minute for 10 minutes: 3 Power Snatches and 3 Broad Jumps (ten sets, both movements occur within the minute) Notes: Pick […]