Blog

  1. 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

  2. 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

  3. 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

  4. 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

  5. Programming 1-18

    Monday For Max (Break hollow body, no rep) Weighted Pull-Ups Build to heavy 3 rep Then 2xMax effort strict pull-ups *rest 1 min b/w rounds Tuesday Goal rounds: 5+ rounds 30 min AMRAP: 20 Pull-Ups 30 Push-Ups 20 Toes to bar 30 Box Jumps (24/20) Wednesday Time Cap: 25:00 40 RFT: Push-up PVC Jump-over …Read More

  6. Programming 1-11

    Monday Goal Rounds: 8+ 5 min AMRAP: 7 Bar Muscle-Ups 7 Burpee Into 5 min AMRAP: 7 Power Snatch (75/55) 7 Burpee over bar Tuesday Time Cap: 20:00 4 RFT: 400m run 4 Power cleans (225/155) not Rx~65-75% 1RM 4 Burpees over bar Wednesday Time Cap: 18:00 For Time: 20 Box Jumps (24/20) 5 Rope Climbs (15’…Read More

  7. Programming 1-4

    Monday For max Shoulder press Build to heavy 3 Then: 3x3@found weight Tuesday Time Cap: 18:00 Buy-In: 25 Hand release push-ups 3 Rounds: 20 KB Swings (1.5/1 pood) 20 Push-Press (95/65) Cash-out: 400m run Wednesday Time Cap: 25:00 20-15-10 R DB Front Squat (35/25) L DB Front Squat R DB Thruster L DB …Read More

  8. Programming 12-28

    Monday Time Cap: 22:00 For time 21-15-9: Box Jumps (24/20) Man-makers (35/25) Tuesday Goal reps: 100+ 3 rounds of 3 min AMRAP: For max reps of 100 Double-Unders 15 burpees over rower Max reps/cals row in remaining time *rest 3 mins *Score= total cals rowed Wednesday Goal Rounds: Quality over quantit…Read More

  9. Programming 12-21

    Monday Time Cap: 22:00 3 RFT: 10 Hang Squat Cleans (185/135) Not Rx ~65% 1RM 15 Sit-Ups 400m Run Tuesday To max (form dictates) Push-Press Build to heavy 3 rep Wednesday Time Cap: 15:00 4 RFT: 20 Front rack lunges (95/65) 10 Strict Pull-Ups Thursday Time Cap: 22:00 For Time: 50 Burpee over obstacle …Read More

  10. Programming 12-14

    Monday Goal Rounds: 7-10 15 min AMRAP: 5 Devils Presses (50/35) 50ft Farmers carry (50/35) 10 Burpees 50ft Farmers carry (50/35) Tuesday Time Cap: 20:00 “Elizabeth” 21-15-9 Power cleans 135/95 Ring Dips *2 min rest* 21-15-9 Front Squats 135/95 Push-Ups Wednesday For heavy sets of 3, 5, 10 Back S…Read More