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11-12-18 Wednesday

Strength: Split Jerk from the Rack  8 Sset of 2 @ 80% WOD: 50 DU 30 Thrusters 75/55 50 DU 30 T2B 50 DU 30 Pistols 50 DU 30 WallBalls...

12-11-18 Tuesday

Korwod 3 Rounds 1 Min Plank 15-V-ups 30 Sec L-sit 15 GHD Sit-ups WOD: 3 Rounds 21 Deadlift 135/95 15 C2B 9 S2O 135/95...

12-07-2018

Strength OVHD Squat 5 sets of 3 with 2 second pause at bottom of rep. Work up in weight if form is strong. Wod 2 rounds 20 DB Box steps overs (50/35) 20 Pull ups 20 Squat Snatches (105/75) 20 Cal row...

12-06-2018

  Bench Press 7 set of 3 work up to a strong set of 3. 14 minute amrap 4-8-12-16-20...

12-05-2018

EMOM 28 minutes 1- 10 cal bike 2- 10 DB thrusters (50/35) 3- 50 DUs 4- Rest...

12-4-2018

Strength EMOM 15 minutes 2 Power cleans + 1 Push Jerk Start no less than 70%. Increase weight if form and technique are strong.   Wod 9-15-21-15-9 Deadlift (225/155) T2B Everything is scalable for all athletes....

11-30-2018

Strength: Power Snatch 6 Sets of 3 quick singles WOD: 3 RD FT 20 DB Alternating Hang Clean and Jerks 70/50 10 Burpees...

11-29-2018

Strength: Deadlift work to a heavy single (NOT 1 REP MAX) then every 30sec for 8 minutes 1 Deadlift at that weight. WOD: 10min AMRAP 1 MU 2 Power Cleans 135/95 3 Squat Cleans 135/95 4 Jerks 135/95...

11-28-2018 Chipper

No Strength Today Metco: CHIPPER 500m Row 100 DU's 50 Wallballs 40 Hang Power Snatch 95/65 30 T2B 20 Thrusters 95/65 100ft HSW or 10 Wall Walks...

11-16-2018

Strength: Snatch 7 Set of 3 Singles WOD: 3RFT 25 Wallballs 20 Sit-ups 15 HSPU...