• Tuesday 6.27.17

    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 snatches from the floor. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps @ 50-65 of

  • Monday 6.26.17

    Work out of the Day A. Take 15-20 minutes to build to a heavy-ish Clean B. Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up.) C. Cash Out

  • Saturday 6.24.17

    Work out of the Day A. Four sets of: Bulgarian Split Squat x 4-6 reps @ 41X1 Rest 3 minutes Go heavy on these! B. Three rounds for time of: 500 Meter Row 50 Double-Unders 15 Overhead Squats (95/65 lbs) C. Cash Out

  • Friday 6.23.17

    A Tribute to Joey Maggio .. “Senior Motivator” Teams of two 3 rounds for time of : 500 m run 45/25 .. both running 100 double unders 80 sit ups 60 pull ups 40 burpees 20 m overhead plate carry .. only one person working besides the run Rx+ is 4 rounds

  • Thursday 6.21.17

    Work out of the Day A. Deadlift * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 –

  • Wednesday 6.21.17

    Work out of the Day A. Five sets of: Bench Press x 4-6 reps @ 20X1 Rest 2-3 minutes B. Three rounds for time of: 400 Meter Run 40/30 Push-Ups 40 Air Squats C. Cash Out

  • Tuesday 6.20.17

    Work out of the Day A. Five sets of: 3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2-3 minutes B. Complete as many rounds and reps as possible in 9 minutes of: 6 Ground to Overhead (135/95 lbs) 12 Toes

  • Monday 8.19.17

    Work out of the Day A. Three sets of: Front Squat x 4-6 reps @ 41X1 Rest 2 minutes Weighted Pull-Ups x 2-3 reps @ 2110 Rest 2 minutes B. Five sets for times of: 15 Wall Ball Shots 15 Pull-Ups Rest 60 seconds C. Cash Out

  • Saturday 6.17.17

    Work out of the Day A. Four sets of: Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Kettlbell Swings x 20 reps Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 45 seconds B. Five sets of: 10 Dumbbell Push Presses 10 Box Step-Ups with Dumbbells Rest

  • Friday 6.16.17

    Teams of two .. Becca and pam birthday wod !! 38 min amrap … only one working .. 48 deadlifts 75/115 .. 115/165 28 burpee box jumps .. 24/20 48 sit ups 28 calorie row 48 slam balls 28 cleans 75/115 .. 115/165