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  • 22JAN

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    Monday 1.23.17

    Work out of the Day A. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 3 reps *Set 5 – 80% x 3 reps *Set 6 – 80% x 3 reps Rest 3 minutes between sets. B.

  • 20JAN

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    Saturday 1.21.17

    Work out of the Day A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% of 1-RM *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Immediately followed

  • 19JAN

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    Friday 1.20.17

    Teams of two : Amrap 30 min… 40 calorie row 40 wall balls 30/20 80 double unders 40 kb swing 70/53 40 burpees

  • 18JAN

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    Thursday 1.19.17

    Work out of the Day A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every 90 seconds, for 6 minutes (4 sets): High Hang Clean x 1 rep @ 50-65 of