8.20.13 TUESDAY warm up– 5min Airdyne 5×5 Hang High Pulls 5×5 Heaving Snatch Balance 20 Weighted Ring Muscle Ups *note– Keep the snatch work light... Read More
8.20.13 TUESDAY "DOUBLE DOWN" 300 Double Unders (EMOM 3 KB Swings…70/53 pounds, 3 Burpees) For Time Saturday and Sunday November 9th and 10th Post time... Read More
8.19.13 MONDAY "BEAR TOES" 8min AMRAP of: 8 Toes to Bar 8 Ring Dips 4 Bear Complex…95/65 pounds For Total Reps Post load and total... Read More
8.19.13 MONDAY warm up– 500m Row, 2×20 Rev Hypers 3×15 Deadlift 3×15 Chest to Bar Pull Ups (place feet on a bench, put a bar... Read More
8.18.13 SUNDAY ENDURANCE– "IN SYNC" With a partner complete: 3 Rounds of: 400m Barbell Run…95/65 pounds 25 Synchronized Burpee Over Bar 25 Synchronized Ground to... Read More
8.17.13 SATURDAY "ROLLER COASTER" 3 Rounds of: 100m Sled Push…180/140 pounds 3 Rope Climbs 2min Rest For Time Thanks Steve's Club for stopping by! You... Read More
8.16.13 FRIDAY "2010 SECTIONAL" 20min AMRAP of: cash in- 1000m Row 20 Double Unders 15 Wall Balls…20/14 pounds 10 HR Push Ups 5 Chest to... Read More
8.15.13 THURSDAY warm up– 400m Run, 2×20 GHD Sit Ups Mobility– work on obtaining the bottom of the front squat in good position then: 3×5... Read More