Grab a partner!
CONTINUE READINGWeek 1 in the books. Let’s finish off the week strong. You guys are rockstars!
CONTINUE READINGSkill Hang Power Clean WOD “Chief” 5 cycles: 3min AMRAP 3 Hang power cleans 6 Pushups 9 Squats *Rest 1:00 between cycles
CONTINUE READINGStrength: Deadlift 5-5-5-5-5 WOD: “Baby Fran” 21-15-9 Pullups Wallballs(20/14)
CONTINUE READINGStrength: Push Press 5-5-5-5 WOD 4RFT 15 Burpees 15 Kb Swings(55/35) 15 Abmat Sit-ups
CONTINUE READINGSo this starts week one of our programming, we have a lot of work to do to get things up to speed. Our primary goal this month is two-fold: Build work capacity and establish proper movement patterns. We will be squatting twice a week for this first cycle and I encourage you all to make […]
CONTINUE READINGPartner Gauntlet *teams of two 2oo0m Row(250m at a time) Overhead walking lunge up 75 Dumbell Thrusters Overhead walking lunge down 75 Balls Slams Farmer’s Carry/Plank Hold
CONTINUE READINGDown and Out Skill: Pullups WOD 5 RFT 20 Abmat Sit-ups 15 Wall Balls(20/14) 10 Burpees
CONTINUE READINGPush, Pull, Jump, Swing Strength: A: Press 5×5 A2: Ring Rows 4×10 WOD AMRAP10 5 Push-ups 10 Box Jumps(24/20) 15 Kb Swings(55/35)
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