1. Programming Week of 11-4-2019

    Monday: 1-1-1-1-1 reps Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat Try to increase the load on each of the fifteen sets.   Tuesday: "Eva" Five rounds for time of: 800 m Run 30 Kettlebell swing, 2/1.5 pood 30 Pull-ups   Wednesday: 3-3-2-2-2-1-1-1-1-1 reps Snatch Bala…Read More

  2. Programming Week of 10-28-2019

    Monday: 3-3-3-3-3-3-3 reps Hang power clean   Tuesday: "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups   Wednesday…Read More

  3. Programming Week of 10-21-2019

    Monday: 6 rounds for time of: 400 m Run 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.   Tuesday: 1-1-1-1-1-1-1-1-1-1 reps Front Squat   Wednesday: "DT" Five rounds for time of: 12 Deadlift, 155/105 pound 9 Hang …Read More

  4. Programming Week of 10-14-2019

    Monday: For time: 50 Overhead squat, 45/35 pound barbell 100 Abmat sit-ups 25 Overhead squat, 115/75 pound 50 Toes-to-bar 10 Overhead squat, 185/135 pound 20 GHD sit-ups   Tuesday: 3-3-3-3-3 reps Deadlift   Wednesday: Complete as many rounds as possible in 20 minutes of: 10 yards Handstand…Read More

  5. Programming Week of 10-7-2019

    Monday: Five rounds for time of: 50 Ft. Overhead walking lunges, 45/35 pound barbell 21 Burpees   Tuesday: "Holleyman" 30 rounds for time of: 5 Wall ball shots, 20/14 pound ball 3 Handstand push-ups 1 Power clean, 225/155 pound   Wednesday: Three rounds for time of: 21 Knees to elbows 21 K…Read More

  6. Programming Week of 9-30-2019

    Monday: 3-3-3-3-3 reps Back Squat   Tuesday: "The Don" For time: 66 Deadlifts, 110/75 pounds 66 Box jump, 24/20 inch box 66 Kettlebell swings, 1.5/1 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/35 pounds 66 Wall ball shots, 20/14 pound ball 66 Burpees 66 Double-Unders   …Read More

  7. Programming Week of 9-23-2019

    Monday: "Roney" Four rounds for time of: 200 m Run 11 Thruster, 135/95 pound 200 m Run 11 Push press, 135/95 pound 200 m Run 11 Bench press, 135/95 pound   Tuesday: "Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight &nbs…Read More

  8. Programming Week of 9-16-2019

    Monday: "Annie" 50-40-30-20-10 rep rounds of: Double-unders Sit-ups   Tuesday: 10 rounds with a 2 minute rest in between, of any (or any combination) of: Swim 100 meters OR Run 400 meters OR Row 500 meters OR Bike 1000 meters   Wednesday: "Hotshots 19" Six rounds for time of: 30 Squats 19 …Read More

  9. Programming Week of 9-9-2019

    Monday: Complete as many rounds as possible in 12 minutes of: 5 GHD sit-ups 7 Hip extensions 9 Overhead squat, 95/65 pound   Tuesday: Ten rounds for load and time of: 1 Clean and Jerk 5 Pull-ups 10 Push-ups 15 Squats   Wednesday: For Time: 2001 m Run 11 Box Jumps (30/24 in) 11 Thrusters (1…Read More

  10. Programming Week of 9-2-2019

    Monday: With a 45/35 pound barbell, 21-15-9 reps for time of: Turkish Get-ups, alternating arms Sots press   Tuesday: 3-3-3-3-3 reps Back Squat   Wednesday: "Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats   Thursday: "Falkel" Complete as many rounds as possible in 2…Read More