Category Archives: Uncategorized

Remember virtuosity in all movements! Move well before you move heavy! Human movement is an art! Strength Front squat 3×10@60% 4×7@65% 1×5@70% MerCon 15 HR push-ups/HSPUs 15 squat jumps 65/45 15 T2b/k2e 4 rounds Skill HS walk or headstands 4x30sec holds

Fun day with some beautiful weather! Great work everybody! Strength Squat clean 2@60% 2@65% 2@70% 1@75% 1@80% 1@85% 1@90% 1@93% ** go for 1 RM if you feel the mojo… MetCon 400 m run 10 deadlifts @135/95 (rx+=185) 5 C2B pullups 4 rounds Skill 4×10 pistols

Strength Press Complex 1 push press 1 push jerk 4×3@60% 4×2@65% 4×1@70% MetCon 30-25-20-15-10 Wallballs 20/14 Double unders (3:1 singles) Skill Burgener warmup with 45lb bar.

Nice work Eric and Robin on the high rep count for the day! Strength Back squat 3×10@60% 5×6@65% MetCon 5 hang cleans 135/95 20 sit-ups 5 hang cleans 20 push-ups 10 min AMRAP Skill 7 min EMOM of strict pullups

Saturday wod 800 m run 5 bear complexes 135/95 4 rounds Skill Snatch balance

Great Friday! I was blown away by the mental toughness of our athletes and especially how badass all our girls are doing pull-ups! Strength Clean Complex 1 Power Clean 1 Push Press Work up to 80% of your push press in 3-5 set increments of 5% MetCon 7 Pullups 20 Russian Twists 35/26 35 ThrustersContinue reading “012315”

Strength Front squat 2×10@60% 2×8@65% 2×6@70% 1×7@75% MetCon 15 wallballs 20/14 15 deadlifts 135/95 15 box jumps 10 min AMRAP Skill 7×7 strict pullups

Strength Strict press Establish 1 RM Push Press Establish 1 RM MetCon 8 min amrap 10 SDHP 95/65 25 sit-ups 5 ring dips 1 min rest 4 min amrap Burpees Skill Sled pulls 5x50m

Awesome day! Everybody put in great effort! Strength Back squat 2×12@60% 2×10@63% 1×8@65% 1×8@68% 2×6@70% MetCon 10 HSPU/HR push-ups 8 kb snatches/kb swings 53/35 100m run 5 rounds Skill Double unders/triple unders

Monday oh Monday! It was a solid day! Strength 15 min to establish 1 RM deadlift 5×5@70% of today’s max MetCon 20 air squats 10 shoulder to overhead 5 T2B 12 min amrap Skill 5×5 ring dips