9.12.13 THURSDAY warm up– 10 SDL, 10 HMS, 10 HSS, 10 OHS…45/15 3×3 "Snatch Complex" 1 Power Snatch 1 Hang Power 1 Hang Squat Snatch... Read More
9.12.13 THURSDAY "EVIL'S LAST BREATH" 6 Rounds of: 30sec AMRAP of Power Snatches…135/95 pounds 30sec AMRAP of Burpee Box Jumps…24/20" Box 1min Rest For Total... Read More
9.11.13 WEDNESDAY warm up– 5min Airdyne, 20 reverse hypers 3×10 Back Squat (use 70% of 1rm for all 3 sets) 3×10 Land Mine Rotations 6... Read More
9.11.13 WEDNESDAY "9-11 REMEMBERED" 2001m Row 9 Ring Muscle Ups (sub- 18 Ring Rows, 18 Dips) 11 Bear Complex's…155/105 pounds For Time Post time and... Read More
9.10.13 TUESDAY "BLACK MAMBA" 12min AMRAP of: 8 Pull Up/ Toes to Bar Combo 8 Box Jumps…24/20" Box (Every 2min 8 Burpees) For Total Reps... Read More
9.10.13 TUESDAY warm up– 200 Double Unders 3×5 2 Position Clean= 1 Squat Clean+1 Hang Squat Clean (75% 1rm) 1min AMRAP of Box Jumps…30/24" box... Read More
9.9.13 MONDAY warm up– Run 400m, 25m HS Walk 3×10 Ring Banded Shoulder Press 3×10 Dips 3×10 Bench Press Metcon: "HEAD RUSH" 5 Rounds of:... Read More
9.9.13 MONDAY "SNEAK ATTACK" 5 Rounds of: 3min AMRAP of: 5 HR Push Ups 7 KB Swings…70/53 pounds 9 Sit Ups 2min Rest For Lowest... Read More
9.8.13 SUNDAY ENDURANCE– "SHARE BEAR" With a partner: 30min AMRAP of: 15m Burpee Broad Jump 15m Bear Crawl (Every 6min 400m Run) For Total Rounds... Read More
9.7.13 SATURDAY "SPIKED PUNCH" 5 Rounds of: 25m Reverse Sled Pull…135/90 pounds 5 Burpees Over Wall For Time Save the date…November 9th and 10th Post... Read More