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

June 17, 2020 Strength: Deadlift 3-3-3-3-3-3 *Build to a Heavy Triple over the six sets. Metcon: 4:00 AMRAP 6 Power Cleans (135/95) Rx+(155/105) 6 Lateral Barbell Burpees Rest 2:00 4:00 AMRAP 5 Hang Squat Cleans (135/95) Rx+(155/105) 6 Lateral Barbell Burpees Rest 2:00 4:00 AMRAP 4 Clean & Jerks (135/95) Rx+(155/105) 6 Lateral Barbell Burpees...Read More

June 16, 2020 Metcon: 3 Rounds for time: 400m Run 10 Muscle ups* (Rings) 20 Strict Press (80/60) *Scaled Options 1: 15 Chest-to-Bar Pull ups 2: 20 Pull ups Accessory Work: 2 Rounds (Not for time) 16 Kettlebell Swings 16 Kettlebell Front Rack Lunges 16 Kettlebell Upright RowsRead More