1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. Programming Week of 1-28-2019

    Monday Five rounds for time of: 10 Toes to bar 75 pound Power snatch, 10 reps 10 Wall ball shots, 20 pound ball Tuesday "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Wednesday "Fran" Three rounds, 21-15- and 9 reps, for time …Read More

  8. Programming week of 1-21-2019

    Monday "J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Tuesday Two rounds for time of: Run 800 meters 30 Pull-ups 115 pound Front squat, 30 reps 30 Toes-to-bar 115 pound Power clean, 30 reps Wednesday Thruster 1-1-1-1-1-1-1 reps Thursday For time: Run 1000 meters 100 Push-ups 135 pound…Read More

  9. Programming week of 1-14-2019

    Week 20 Monday Back squat 5-5-3-3-3-1-1-1-1-1 reps Record total completed load and 1rm Tuesday Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood Wednesday Three rounds for time of: row 200 meters 7 Push pres…Read More

  10. Programming Week of 1-7-2019

    Monday Zercher squat 2-2-2-2-2-2-2-2-2-2 reps Tuesday For time: 50 Medicine ball cleans, 20/14 pound ball 15 foot Rope climb, 5 ascents 40 Medicine ball cleans, 20/14 pound ball 15 foot Rope climb, 4 ascents 30 Medicine ball cleans, 20/14 pound ball 15 foot Rope climb, 3 ascents 20 Medicine ball cle…Read More