1. Programming Week of 4-15-2019

    Monday: 3-3-2-2-2-1-1-1-1-1 Clean and Jerk   Tuesday: Complete as many rounds as possible in 12 minutes of: 4 Shoulder press 75/55 8 Sumo deadlift high-pull 75/55 12 Front squat 75/55   Wednesday: Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots 20/14 90 D…Read More

  2. Programming Week of 4-8-2019

    Monday: 5 x 3 Overhead Squat   Tuesday: Three rounds for time of: 50 yards Overhead walk 185/135 25 yards Walking lunge 185/135 50 yards Farmer carry 95/65   Wednesday: Complete as many rounds and reps as possible in 10 minutes of: 5 reps Shoulder to overhead 115/85 10 reps Deadlift 115/85…Read More

  3. Programming Week of 4-1-2019

    Monday: "Adrian" Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps 30”/24”   Tuesday Two rounds for time of: 400 m Run 15 m Handstand walk 400 m Run 30 One legged squat   Wednesday Complete as many rounds as possible in 20 minutes of: 400 m Run 25 kettle…Read More

  4. Programming Week of 3-25-2019

    Monday: "Grace" For time: 30 Clean and Jerk 135/95 OR "Isabel" For time: 30 Snatch 135/95   Tuesday "Zeus Three rounds for time of: 30 Wall ball shots 20/14 30 Sumo deadlift high-pull 75/55 30 Box jump 20" box 30 Push press 75/55 30 Calorie Row 30 Push-ups 10 Back squat (Bodyweight)   Wedn…Read More

  5. Programming Week of 3-18-2019

    Monday: 5 x 5 reps Back Squat   Tuesday: 7 x 3 reps Push Press   Wednesday: 12-9-6-3 reps for time of: Power snatch 95/65 Burpee   Thursday: "Hamilton" Three rounds for time of: 1000 m Row 50 Push-ups 1000 m Run 50 Pull-ups   Friday: Seven rounds of: 35 Double-unders 1 Snatch Mak…Read More

  6. Programming Week of 3-11-2019

    Monday: "Hortman" Complete as many rounds as possible in 45 minutes of: 800 meter Run 80 Squats 8 Muscle-ups   Tuesday: 7 x 1 reps Power clean   Wednesday: Seven rounds for time of: 7 reps Push jerk 155/115 7 Chest to bar pull-ups 7 Burpees   Thursday: Complete as many rounds and reps…Read More

  7. Programming Week of 3-4-2019

    Monday: Three rounds for time of: Run 800 meters Rest 2 minutes Tuesday: Complete as many rounds as possible in seven minutes of: 7 reps Deadlift, 315/225 pound 20 meter Sprint 14 One legged squats 21 Double-unders 20 meter Sprint   Wednesday: Two rounds for time of: 100 Double-unders 50  Sh…Read More

  8. Programming Week of 2-18-2018

    Monday: Deadlift 5-3 Tuesday: 75 Handstand Push-Ups for time. With 20 DU's at the start of every min. Wednesday: For time: 15 Thrusters 135/95 Run 200 meters 20 Thrusters 95/65 Run 400 meters 30 Thrusters 65/45 Run 800 meters Thursday: Ytfif Yhtlif (Filthy Fifty backwards) For time: 50 Double unders…Read More

  9. Programming Week of 2-11-2019

    Monday For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees Tuesday Front squat 1-1-1-1-1-1-1 reps Wednesday Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 GHD sit-ups 35 pound Dumbbell squat snatch, 15 reps, left arm 15 T…Read More

  10. Programming week of 2-4-2019

    Monday Split Jerk 1-1-1-1-1-1-1 reps Tuesday For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Wednesday "Karen" For …Read More