1. Programming Week of 6-24-2019

    Monday: Run for 30 minutes Post distance   Tuesday: Complete as many rounds as possible in 20 minutes of: 250m Row 25 Push-ups   Wednesday: "Annie" 50-40-30-20-10 rep rounds of: Double-unders Sit-ups   Thursday: Complete as many rounds as possible in 20 minutes of: 5 Handstand push-up…Read More

  2. Programming Week of 6-17-2019

    Monday: "Omar" For time: 10 Thrusters, 95/65 15 Bar-facing burpees 20 Thrusters, 95/65 25 Bar-facing burpees 30 Thrusters, 95/65 35 Bar-facing burpees   Tuesday: 3-2-2-2-1-1-1-1-1 reps Weighted pull-ups   Wednesday: Every five minutes for 6 rounds: Sprint 200 meters, for time Run 400 meter…Read More

  3. Programming Week of 6-10-19

    Monday: 7 x 1 Clean and Jerk   Tuesday: "Kelly" Five rounds for time of: 400 m Run 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball   Wednesday: "Brehm" For time: 10 ascents Rope climb, 15 foot 20 reps Back squat, 225/155 pound 30 Handstand push-ups 40 calories Row   T…Read More

  4. Programming Week of 6-3-2019

    Monday: 5 x 10 Front Squat   Tuesday: "Nancy" 5 rounds for time of: 400 meter run 15 Overhead squat, 95/65 pound   Wednesday: 21-15-9 reps for time of: Handstand push-ups Pull-ups   Thursday: "Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups   Frida…Read More

  5. Programming Week of 5-27-2019

    Monday: 5 x 1 Shoulder press 5 x 3 Push press 5 x 5 Push Jerk   Tuesday: For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24/20 inch box 25 Overhead squats, 65/45 pounds 25 L-pull-ups 50 Sit-ups   Wednesday: 5 x 3 Deadlift &nbs…Read More

  6. Programming Week of 5-20-2019

    Monday: Three rounds for time of: 800 m Run 50 Wall ball shots, 20/14   Tuesday: "Schmalls" 800 m Run Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5/1 pood 10 Handstand push-ups Then, 800 m Run   Wednesday: 7 x 1 Overhead Squat   Thursday: Fi…Read More

  7. Programming Week of 5-13-2019

    Monday: 15-12-9 reps for time of: Thrusters 135/95 Weighted Pull-ups 45/30 pound   Tuesday: Five rounds for time of: 500 m Row 15 Bench press, 135/95 pound *note: coach directed 10 elevated ring rows*   Wednesday: Four rounds for time of: 400 m Run 50 Squats   Thursday: 5 x 5 Dumbbell…Read More

  8. Programming Week of 5-6-2019

    Monday: Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds   Tuesday: "Diane" 21-15-9 reps of: Deadlift 225/155 pound Handstand push-ups   Wednesday: For time: 45 Thruster, 95/65 pound 45 Pull-ups   Thursday: Three rounds for time of: 100 ft Walking lunge 50 Squats 25 Good…Read More

  9. Programming Week of 4-29-2019

    Monday: Five rounds for time of: 3 Power clean, 205/145 10 Burpee pull-ups   Tuesday: For time: 10 Shoulder press, 115/75 pound 15 Overhead squat, 115/75 pound 20 Push press, 115/75 pound 25 Front squat, 115/75 pound 30 Push jerk, 115/75 pound 35 Back squat, 115/75 pound   Wednesday: For t…Read More

  10. Programming Week of 4-22-2019

    Monday: Five rounds for time of: 400m Run 21 Deadlift 185/135   Tuesday: "Cameron" For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24/20 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball "2-fer-1s", 20/14 50 Sit-ups 5 ascents Rope climb 15 f…Read More