January 23, 2018 Strength: Deadlifts 7 minute AMRAP Deadlifts @ 75% *Be sure to keep GOOD Form with these Deadlifts.  If form starts to fail, take your time and rest. Metcon: 4 Rounds for time of: 15 Pull ups 15 Box Jumps (24″/20″) 15 Kettlebell Swings (70/53)Read More

January 22, 2018 Week #4: Open Prep Strength & Conditioning Program *This week starts a different phase of the program.  The Strengths switch from an EMOM format to an AMRAP.  It is important to know when to push these reps and when to back off.  Form is very crucial throughout this whole phase, so if...Read More

January 21, 2018 Rest Day. Get out and enjoy some of this warmer weather.Read More

January 20, 2018 Partner WOD Teams of 2 complete the following: 2 Rounds of: 70 Dumbbell Snatches (50/35) 60 Box Jump Overs (24″/20″) 50 Calorie Row 40 Handstand Push ups 30 Burpees Over Dumbbell *Partition reps as needed.  Only 1 person working at a time.Read More

January 19, 2018 Strength (Gymnastics) 6 x 5 Strict Pull ups (Rx+ Weighted – AHAP) *Complete 10 seated box jumps after each set of Pull ups. Metcon: “Death by Wall Balls” (30/20) Minute 1 complete 1 Wall Ball. Minute 2 complete 2 Wall Balls. Minute 3 complete 3 Wall Balls. …and so on, adding 1...Read More

January 18, 2018 Strength: Cleans 6 x 5 @ 70% *These are to be completed as Touch & Go Cleans.  Do 3 sets of Power Cleans and 3 sets of Squat Cleans.  Rest as needed between sets. Metcon: 3 x 5:00 on/2:00 Rest 9 Thrusters (95/65) 9 Chest-to-Bar Pull upsRead More

January 17, 2018 Strength (Gymnastics): 6 x 5 Dips (Rx+ Weighted – AHAP) *Complete a :30 Handstand Hold or 16 Shoulder Taps after each set of Dips. Conditioning: 4 x 300m Max Effort Row Rest 2:00-3:00 after each row.  Goals here is to PUSH HARD as well as to be consistent with these.  Don’t over...Read More