Blog

  1. Programming 3-29

    Monday Time Cap: 18:00 DT: 5 RFT:  12 Deadlift (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerk (155/105) Tuesday Time Cap: 25:00 15 RFT: 10 Handstand Push-Ups 25Ft Kettlebell Overhead Lunge (.7/.5 pood) Wednesday Goal Rounds: Keep moving whole workout 40 Min AMRAP: 200m Run 10 Russian Kettlebel…Read More

  2. Programming 3-22

    Monday Time Cap: 18:00 For Time: 20 Box Jumps (24/20) 5 Rope Climbs (15’) 20 Sit-Ups 15 Box Jumps 3 Rope Climbs 15 Sit-Ups 10 Box Jumps 1 Rope Climb 10 Sit-Ups Tuesday Time Cap: 15:00 “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups Let them use bands Wednesday Goal Rounds: 10+ “Mary” 2…Read More

  3. Programming 3-15

    Monday Time Cap: 20:00 “Nancy” 5 RFT: 400m Run 15 Overhead Squats (95/65) Tuesday For heavy single Snatch Complex 3 Position Snatch *Build to heavy set* Wednesday For max Weighted Pull-Ups Build to heavy 3 rep Then 2xMax effort strict pull-ups *rest 1 min b/w rounds Thursday Time Cap: 10:00 “I…Read More

  4. Programming 3-8

    Monday Time Cap: 16:00 For average time: 4x400m sprints scale to keep time within 2 mins *Rest 2 mins b/w efforts Tuesday Time Cap: 35:00 Team “Murph” 1 mile run (as team) 100 Pull-Ups 200 Push-Ups 300 Squats 1 mile run (as team) Wednesday Time Cap: 18:00 1000m Row 30 Burpees 50 Pull-Ups 50 Push…Read More

  5. Programming 3-1

    Monday Goal Rounds: 6+ 10 min AMRAP: Prioritize cycling the barbell 8 Deadlift (115/85) 6 Front Squat (115/85) 4 Push-Jerk (115/85) Tuesday Time Cap: 8:00 “Randy” For Time: 75 Snatches (75/55) Wednesday Goal Rounds: 10+ 8 min AMRAP: Buy-In: 30 Wallballs (20/14) In remaining time: 5 Burpees 5 Pus…Read More

  6. Programming 2-22

    Monday Goal Rounds: 10+ 12 min AMRAP: 3 Foot elevated push-ups 3 Box Jumps (30/24) 3 Deadlift (315/225) Weight over speed Tuesday Goal reps:  In teams of 2: Tabata: Tires flips Stone to shoulder Synchro burpees Medball partner sit-ups (20/14) Wednesday For max Overhead Squat: Build to heavy 5 rep T…Read More

  7. Programming 2-15

    Monday Goal Rounds: Beat PR Death by Clean & Jerk:  Start w/ (95/65) on bar (Dependent upon person, change starting weight to allow for ~10 sets) *Every 1:30 mins, add 10-20lbs to bar until can’t complete lift* Tuesday Time Cap:  15:00 5 RFT: 10 Stationary Overhead Lunges (95/65) 10 Push-Jer…Read More

  8. Programming 2-8

    Monday For Max Front Squat: Build to 3 rep max Tuesday Goal Rounds: 15+ 15 min AMRAP: 5 push-ups 10 Sit-Ups 15 Air Squats Wednesday Time Cap: 18:00 For time: 30 DL (275/195) 120 Sit-Ups 30 DL (225/155) Thursday Time Cap: 20:00 2 RFT: 30 Ring Push-Ups 30 Ring Rows 30 Wallball Shot (20/14)(10’/9’)…Read More

  9. Programming 2-1

    Monday Time Cap: 25:00 (Go for Rx weight) “Helen” 3RFT: 400m Run 21 KB Swings (1.5/1 pood) 12 Pull-Ups Tuesday Time Cap: 15:00 3 RFT: 10 Push-Press (185/125) 100 Single unders Wednesday Goal Rounds: 7-9 rounds 12 min AMRAP: 20 Lunges 20 Toe to bar Thursday Goal Reps: 60+ 4 rounds for reps: 2 min…Read More

  10. Programming 1-25

    Monday Time Cap: 15:00 21-15-9 Ring Dips Thrusters (95/65) (push for Rx) Tuesday For max weight and reps 4 rounds for max weight moved & push-up reps: 5 Viking Press 5 Bent over BB row 30s max push-ups Wednesday Double overhand grip touch and go Deadlift Build to 5 rep max Thursday Goal rounds: …Read More