8.12.14 TUESDAY warm up– 500m Row Olympic: 3×3 Squat Cleans Strength: 3×12 Front Squat 3×12 Landmine Rotations 3×12 Shoulder Press 3×12 Tricep Ext Metcon: Explode... Read More
8.11.14 MONDAY warm up– 800m Jog Olympic: 3×3 Squat Snatch Strength: 3×12 Deadlift 3×12 Weighted Chin Ups 3×12 Bent Over Barbell Row 3×12 Bicep Curl... Read More
8.10.14 SUNDAY ENDURANCE– "ROWBUTT" 1500m Row 25 Air Squats 1250m Row 50 Air Squats 1000m Row 75 Air Squats 750m Row 100 Air Squats For... Read More
8.9.14 SATURDAY "POWER CURVE" 18min AMRAP of: 6 Power Cleans…155/105 pounds 9 HR Push Ups 12 Wall Ball Sit Ups…20/14 pounds (Every 3min 200m Sprint)... Read More
8.8.14 FRIDAY warm up– 400m Run Strength: 3×8 Thruster 3×8 Strict HSPU 3×8 Close Grip Bench Metcon1: 8min AMRAP up ladder of: 1 Ring Muscle... Read More
8.4.14 MONDAY "STANKY LEG" 18min AMRAP of: 5 Chest to Bar Pull Ups 7 HR Push Ups 9 OHS…95/65 pounds (EMOM of 2 Burpee Box... Read More