Strength Strict Press 3,3,3,3,3 Get warmed up on an empty bar.. then add weight slowly until you are up to a heavy 3… Each working set should be a fight. Wod For Time: 27-21-15-9 Deadlift (225/155) 50 Double Unders between roundsRead More

Strength It’s time to start to get heavy Back Squat 3,3,3,3,3+ 80 percent or higher of your 1 rep max Warm up to your first set of heavy 3. You’re third rep of every working set should be a struggle Wod- 4 rounds 30 wall balls 400M runRead More

Sunday Funday Teams of 2 Wod 1-The classic 8 minute time cap Run 800 as a team With remaining time perform max power cleans. 155/115 Wod 2- 10 minutes- As many reps as possible Partner 1 performs wall balls partner 2 does a 100ft farmer carry with kettle bells or dumbells. when partner 2 is...Read More

Back Squat 5,5,5,5,5+ go heavier than your 7’s last week, Last set is 5 plus til failure (or close, please use spotters) Wod 16 Minutes Amrap 5 Deadlifts 4 Power Cleans 3 Front Squats Run 200 Weight is 135/95 for all movements. If you say “But i can deadlift more than that” its a 700...Read More

Strenght Clean and Jerk Complex- Find one rep max build up to this Complex is Squat clean-hang squat clean-push jerk-split jerk *if you dont have squat cleans yet use power cleans Wod- 5 Rounds for time 20 Cal row (or 15 cal bike) 15 Wall balls #20/#14 10 toes to barRead More

Wednesday Bench Press 5 sets of 5, heavier than your 7’s last week Wod- Options today “Nancy”- if you are doing this wod you need to be getting warmed up to overhead squats between your bench sets. 5 Rounds 400M Run 15 Overhead Squats ————————-OR——————————– Gerry Run 1 mile Row 2000m Run 1 mile  Read More

1000 m row and 5 minutes double under practice, Overhead squat with an empty bar to warm up for snatches Strength- Power postion Snatch- Build up very slow to a one rep max- 1,1,1,1,1+ it’s going to take a few sets. we are going to practice these. If you finish early jump on a bike...Read More

Warm Up- 50 Cal bike or 60 Cal row Strength Front Squats 5 sets of 5+, 70% plus of your one rep max- Last set is til failure Wod. 14 Minute Amrap 10 Dumbbell snatch 50/35 (5 each arm) 10 bike Cals or 15 rower cals 10 box jumps (or step ups)    Read More

Sunday Funday teams of 2-split work however you want Wod 1- 10 minute amrap 10 burpees 10 hang cleans 95/65 ———Rest 2 minutes————– and add weight to your bar Wod 2-  8 minute amrap 8 push press 115/75 8 front squats ——-rest 4 minutes———– and add weight Wod 3 – 6 minute amrap 6 deadlifts 135/95...Read More

Endurance: 8am Warm up, run a slow mile Then   400m, 400m, 800m, 800m, 800m, 400m, 400m Rest 90 seconds after your 400’s, rest 2 minutes 30 seconds after you 800’s. Mobility at 9am Bootcamp at 10amRead More