1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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