10.21.14 TUESDAY warm up– 2×100 Double Unders Olympic: 6×2 Squat Snatch Strength: 3×6 OHS 3×6 Paralette HSPU (strict) 3×6 Bench Metcon: Explode WOD Skill: Max... Read More
10.20.14 MONDAY warm up– 500, 400, 300, 200, 100m Row (2min rest) Olympic: 6×2 Clean n Jerk Strength: 3×5 Deadlift 3×5 Weighted Pull Up 3×5... Read More
10.19.14 SUNDAY ENDURANCE– "G.I. TRACK" 5 Rounds of: 5 G.I. Janes 200m Run 1min Rest then: 5 Rounds of: 10 G.I. Janes 400m Run 2min... Read More
10.18.14 SATURDAY "MELT DOWN" 10-1 of: Burpee Box Jumps…20/18" box (25m Reverse Sled Pull…135/90 pounds after each set) For Time (10min Time Cap) Post time... Read More
10.15.14 WEDNESDAY warm up– 400m Run, 200m Run, 100m Sprint (2min Rest between) Olympic: 3min EMOM of: 5 High Hang Squat Snatch Strength: 3×8 Single... Read More
10.14.14 TUESDAY warm up– 500, 400, 300, 200, 100m Row (2min rest between) Olympic: 3min EMOM of: 5 Hang Squat Cleans Strength: 3×8 Back Squat... Read More
10.13.14 MONDAY warm up– 2x400m Run Olympic: 10min EMOM of: 30 Double Unders 1 Squat Snatch Strength: 3×8 Snatch Grip Deadlift 3×8 Bent Over Barbell... Read More