June 24, 2020 Strength: Push Jerk A. Push Jerk Technique 5 sets of: 1 Pausing Push Jerk (:02)* 1 Push Jerk *Pause :02 in the dip position before exploding into the Push Jerk.  Focus on opening up the hips before pressing under the bar. B. Push Jerk 5 x 1 *Build to a Heavy Single....Read More

June 23, 2020 Metcon: 2 Rounds for time of: 20 Sumo Deadlift High Pulls (100/80) 30 Single Dumbbell Box Step ups* (50 @ 24″/35 @ 20″) 40 Push ups 500m Run *Dumbbell must be in the Hang Position. Body Pump: 3 Rounds (Not for time) 15 Banded Tricep Extensions 10 Barbell Curls (choose own weight)...Read More

June 22, 2020 Strength: Squat Stamina (Week #4) Every 2:00 x 7 sets: 1 Front Squat 3 Back Squats *Increase weight from last week – add anywhere from 5-20#.  This is the last week of this rep scheme so push hard. Metcon: (For time) 100 Wall Balls (20/14) *Starting at 0:00 and every minute on...Read More

June 21, 2020 Happy Father’s Day to all those wonderful Dads out there. You are your children’s Super Hero.  Don’t stop being YOU!!!Read More

June 20, 2020 Partner WOD 50-40-30-20-10 reps of: Wall Balls (20/14) Kettlebell Swings (53/35) Push ups *Partition reps as needed between partners. Body Pump: 3 Rounds of: :30 Chin ups (Partner 1) :30 Chin ups (Partner 2) :30 Single Arm Kettlebell Push Press (Partner 1) :30 Single Arm Kettlebell Push Press (Partner 2)Read More

June 19, 2020 Strength: Snatch A. Snatch Technique Work Every 1:30 x 5 sets: 1 Snatch Push Press 1 Snatch Balance 1 Overhead Squat *Complete as a complex, building in weight over the 5 sets. Work on technique here to get ready for Part B. B. Squat Snatch 5 x 1 *Build to a Moderate...Read More

June 18, 2020 Mobility: 10:00 – 15:00 Mobility Work *Roll out & Stretch Metcon: (Active Recovery) 25:00 Bike/Row/Ski *Starting at 0:00 and every 5:00 complete 20 GHD Sit ups, 25 Toes-to-Rings or 30 Abmat Sit ups.Read More