11.22.13 FRIDAY warm up– Tabata 10m Shuttle Touch Strength: 10min EMOM of: EVEN- 9 Deadlift…315/225 ODD- 9 Bench Press…225/135 Metcon: Explode WOD Auxiliary: 30…20…10 of... Read More
11.20.13 WEDNESDAY warm up– 800m Jog Strength: 3×8 Landmine Rotations 3×3 Chest to Bar Pull Up Metcon: Explode WOD Auxiliary: 3 Rounds of: 30cal Airdyne... Read More
11.19.13 TUESDAY warm up– 100cal Airdyne Strength: 3×5 Hang High Pull (singles @110%) 3×8 DB Row Olympic: 3×5 Squat Clean n Jerk (singles @ 65%,... Read More
11.18.13 MONDAY warm up– 2×20 Hollow Rocks, 3×5 Skin the Cat Strength: 3×8 Safety Bar Squat 3×8 DB Standing Shoulder Press Olympic: 3×3 Snatch Complex... Read More
11.15.13 FRIDAY warm up– 800m Jog Strength: 4×8 Walking OH Lunge Metcon: Explode WOD Auxiliary: 100m Shuttle Touch – mark off every 10m – do... Read More
11.14.13 THURSDAY warm up– 100cal Airdyne Strength: 4×8 Trap Bar Deadlift Olympic: 3×3 Clean Complex @ 65% of: 1 Power Clean, 1 Low Hang Clean,... Read More
11.13.13 WEDNESDAY warm up– 3x500m Row (3min rest) Strength: 20min EMOM of: EVEN- 2 Med Ball Ring Muscle Up…10/6 ODD- 3 Front Box Squat…225/145 Metcon:... Read More
11.12.13 TUESDAY warm up– 200 Double Unders Strength: 2×8 Behind the neck Shoulder Press (use good OHS positioning and light loads) Olympic: 3×3 Snatch (singles... Read More
11.11.13 MONDAY REST DAY *Note– Thank you all of you who came out this weekend and threw it down at the Combine! Can't tell you... Read More