Blog

4.17.2018 Performance P:A: Touch N Go Power Snatch (5x8) build each set; rest as needed P:A: 5k Ski (Time) Ski 5,000m for time P:C: CS Iron Scap (Weight) Fitness F:A: High Hang snatch+ ohs (4+4x 5) build to a challenging set; rest as needed F:B: Metcon (Time) 4 Rounds For time 25 sit ups 400m run F:…Read More

4.16.2018 Performance P:A: Clean and Jerk (Take 15 mins to find a daily 1 RM C&J) once you find that drop the weight to 90% of the daily 1 RM and perform 1 rep every min for 5 mins P:B: Metcon (2 Rounds for time) For time 18 box over burpees 15 PC 155/105 12 t2b 9 bar mus Rest 1 min P:C: Metcon …Read More

4.14.2018 Performance P:A: Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click here Fitness F:A: Metcon (Time) 3 Ro…Read More

4.13.2018 Performance P:A: Snatch+Hang Snatch below knee (1+1x8) Snatch+Hang snatch below knee; build to a tough complex P:B: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed o…Read More

4.12.2018 Performance P:A: Metcon (AMRAP - Rounds and Reps) 45 min amrap 1000m Row 20 2 handed kbs 44/26 60 dus 5 wall walks 20 burpees to plate 50’ oh single arm kb walking lunge 44/26 50’ hs walk Fitness F:A: PC + HPC at knee + high hang PC (Every 3 mins for 21 mins perform; 2+2 +2) build to a…Read More

4.11.2018 Performance P:A: Push Jerk (See Comments) 6 min e2mom; 2 Push Jerk @85%; 6 min e2mom; 2 Push Jerk@90% 6 min e2mom; 1 Push Jerk 95% P:B: Front Squat (@20X1; 90%x4x3(reps)) P:C: Metcon (2 Rounds for calories) 80 secs ab; x2; rest 6.5 Mins between sets P:D: Hanging Leg Raises (3x45-60 secs cu…Read More

4.10.2018 Performance P:A: 3 position Pause snatch (@70%; Complete 2 lifts every 2 mins for 20 mins) 2 sec pause mid shin, below knee, above knee then complete lift P:B: Metcon (Time) 4 Rounds for time 200m fw 70/53 20 alt pistols 25 ghdsu P:C: CS Iron Scap (Weight) Fitness F:A: Snatch+Hang snatch b…Read More

4.9.2018 Performance W:A: Clean (20 min e2mom; perform 2 Cleans every 2 mins) start at 70% and build to a tough double W:B: Metcon (Time) For time 21 PC 155/105 9 Ring Mus 15 PC 7 Ring Mus 9 PC 5 Ring Mus W:C: Weighted Ring Dips (@20X1; 3-5 x4) build off last week; rest as needed Fitness F:A: PC + F…Read More

4.7.2018 Performance P:A: CS Activation Crossover Symmetry - Activation P:B: Metcon (Time) For time w/a partner complete Murph ***both partners run but break up work as needed Fitness F:A: CS Activation Crossover Symmetry - Activation F:B: Metcon (No Measure) HS hold progression F:C: Metcon (Time) F…Read More

4.6.2018 Performance P:A: Snatch (10 min emom; 1 Snatch; find a daily max) rest 3 mins then drop down to 85% and perform as many reps as possible for 8 mins P:B: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups P:C: CS - Recovery (No Measure) Crossover Symmetry - Recovery Fitness F:A:…Read More