WEEK OF 01.08.18

Day 1 Deadlift Heavy Single Then: Deadlift EMOM 10 Min 1: 5 Deadlift Min 2: 20 Sec. Wt. Plank *Start 75% & Increase if Able *45/35 4 Rounds For Time: 8 Hang Squat Clean 135/93 12 Bar Over Burpee 16/12 Cal Bike Day 2 3 Position Snatch *Hip/Hang/Floor 10 Min to...

WEEK OF 1.1.18

Day 1 FITNESS Day 2 Back Skwat 3-3-3-3-3 *Maintain Heavy Weight Across – Rest 90 Sec/2 Min 4 Rounds for Reps: 1 Min of Dual FR Walking Lunge 50/35 1 Min GHD Sit-Up 30 Sec Back Ext. 1 Min Rest 5 Minute Core: 8 Ring Push-Away 8 Reverse Hyper 20 Sec Inchworm Plank...

WEEK OF 12.25.17

Day 1 Class WOD Day 2 Deadlift EMOM 10 x1, Start @ 80% & Increase Each Set 12 Min AMRAP Row 30/25 Cal 30 ft. Goblet Lunge 70/53lb 20 KB Swing 70/53” 10 Box Jump Over 30/24”  Glute/Hammy Accessory: x3 8 GHR or Razor Curl Day 3 Upper Body Strength Based Incline...

WEEK OF 12.18.17

Day 1 Back Skwats Heavy Single *Then 3×15 @75% AMRAP 12: Row 30 Cal 15 Toes to Bar 15 GHD Sit-Ups Row 20 Cal 10 Toes to Bar 10 GHD Sit-Ups Row 10 Cal 5 Toes to Bar ME GHD Sit-Ups Day 2 Power Clean 5RM 25 Russian Swing Buy-In 90/70 3 Rounds: 50 Double Under 12...

WEEK OF 12.11.17

Day 1 EMOM 12 1) 5 Deadlift 80% 2) Ring Muscle Up “Mary” 20 Min AMRAP: 5 Handstand Push-up 10 Alternating Pistol Squat 15 Pull-Up   Day 2 E90F12 3 Hang Snatch *Starting @70% 20 Min AMRAP Row 500m 10 KB Push-Press *Each 53/35 20 Box Jump Over 24/20″ 30 KB Swing...

WEEK OF 12.04.17

Day 1 Bench Heavy Single Then 3×8 @70% of HS 5 Rounds: 15 Dumbbell Bench 50/35lb 10 Bar Muscle Up 10 Box Jump 30/24 Accessory: 3 Sets Bent Over Row x10 Wt. Plank x40 Sec 45/35 DB Curl x10 *Each Day 2 Back Skwat 3×20 Start @60% of 1RM Core: 3x Goodmorning...