10/15/2016
Strength/Skill Work 2 Cleans (squat) 1 Push jerk Workout 400m plate carry (45/25) then 3 RFT 5 Chin ups 7 Hang power clean (135/95) 9 [...]
10/14/2016
Strength Deadlift 5 x 5 *Increase your working weight 5-20# from last week Workout 40-30-20 Deadlift (135/95) DB thruster (35/20)
10/13/2016
Workout Tabata Wall ball (20/14) Rest 1 min Tabata SDLHP (75/55) Rest 1 min Tabata Box jump (20") Rest 1 min Tabata Push press (75/55) [...]
10/12/2016
Strength Press 5 x 5 *Increase the weight 5-10# from last week Workout From 0:00-3:00, perform 3 rounds of: 3 push ups 6 squats 9 [...]
10/11/2016
Strength Back squat 5 x 5 *Increase your working weight from last week Workout 10 min AMRAP 10 pull ups 10 step ups (2 DB [...]
The week ahead.. October 10th
Another quick update on what to expect with programming this week. First, a reminder that we have a condensed schedule Monday due to the Columbus [...]
10/10/2016
1 Round: 800 Meter Run 20 Dbl KB clean 20 KB floor press 2 Rounds: 400 Meter Run 15 Dbl KB clean 15 KB floor [...]
10/9/2016
"Walsh" 4 RFT 22 Burpee pull-ups 22 Back squats (185/125) 200m run with a 45# plate overhead
10/8/2016
Strength Tempo Front squats 6 x 2 Workout 3 RFT 400m run 10 T2B 20 Pistols (10/10)
10/7/2016
Strength 2 Hang power snatch 1 Overhead squat Workout For time 50 Burpees 100 Double unders 200 Single unders