GENERAL

  1. Programming Week of 12-24-2018

    Monday 12 Days of Partner Christmas (you go, partner goes) 1 (10) Air Squats 2 Thrusters 135/95 3 Burpees 4 WBS 20/14 5 Pull ups 6 Hang clean 135/95 7 T2B 8 Push Jerk 135/95 9 Sit ups 10 KBS 24/20 11 HSPU 12 Front Rack Lunge Tuesday Snatch!!!  Merry Christmas! Wendesday "Fight Gone Bad!" Three roun…Read More

  2. Programming week of 12-10-18

    Monday "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Tuesday Back Squat 2-2-2-2-2-2-2-2-2-2 reps Wednesday Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50/35 pounds each…Read More

  3. Programming week of 12-3-18

    Monday Five rounds for time of: 155/105 pound Power clean and jerk, 10 reps 15 foot Rope climb, legless, 1 ascent Tuesday For time: 30 Handstand push-ups 50 Back Extensions 30 Knees to elbows 225/175 pound Deadlift, 30 reps 40/30 pound Dumbbell push press, 30 reps 50 Kettlebell swings, 1.5/1 pood Ro…Read More

  4. Programing Week of 11-26-18

    Monday "Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Tuesday 10 rounds for time of: Deadlift, 3 reps 1 Back tuck Wednesday Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters Thursday Three rounds for time of: 135 pound Over…Read More

  5. Programing week of 11-19-18

    Monday 21-18-15-12-9-6-3 reps for time of: 95 pound Sumo deadlift high pull Lateral jumps, over 24" obstacle Tuesday For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps Wednesday Split jerk 2-2-2-…Read More

  6. Programming Week of 11-12-2018

    Monday Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Tuesday For time: 225/155 pound Hang clean, 30 reps 50 One-legged squats, alternating Row 2000 meters Wednesday 1000 meter Row Rest 4 minutes Dumbbell "Tabata" Thrusters 16/12kg Thursday …Read More

  7. Programing 11-5-2018

    Monday Three rounds for time of: Feet elevated Push ups, 15 reps (flat back at top for elevation height) 25 Good mornings 45/35 Run 800 meters   Tuesday Push press 3-3-3-3-3-3-3 reps   Wednesday "Glen" For time: 135/95 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents…Read More

  8. Programming Week of 10-15-2018

    Monday For time: 185/130 pound Clean and jerk, 30 reps Challenge: Row 500m 30 Kettlebell Swings 20/16kg Row 500m Tuesday “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Challenge: Break up into sets, ring rows, bench push ups Wednesday 21-15-9 reps of: 225/165 pound Deadlift 1…Read More

  9. Programming Week of 10-8-2018

    Monday Split snatch 2-2-2-2-2-2-2 reps Alternate legs for each rep. Tuesday "The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups Wednesday For time: Row 500 meters 50 Wall b…Read More

  10. Programming Week of 10-1-2018

    Monday Three rounds for time of: 15 Chest to bar pull-ups 20 Burpees 95 pound Sumo-deadlift high-pull, 15 reps Tuesday For time: 95 pound Thruster, 100 reps   Wednesday "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups  …Read More