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
10/6/2016
Strength Deadlift 5 x 5 Workout 8 min AMRAP 2 Hang power clean 2 Reverse lunges 2 Shoulder to OH 4 HPC 4 RL 4 [...]
10/5/2016
Workout 4 RFT 400m run 25 Wall ball 25 Sit ups *All movements done with a 20/14 medicine ball
10/4/2016
Strength Press 5 x 5 Workout 12 min AMRAP 10 Push ups 15 Box jumps (24/20) 20 KB Swings (53/35)
The week ahead… October 3rd
The week ahead... Folks! Here's a quick update on what to expect with programming this week. There will be three days of strength - squat, [...]
10/3/2016
Strength Back squat 5 x 5 Workout 30-20-10 Renegade rows (2-45/30) DB snatch (1-45/30) Goblet squat (1-45/30)
10/2/2016
"Abbate" Run 1 mile 21 clean and jerks (155/105lbs) Run 800 meters 21 clean and jerks (155/105lbs) Run 1 mile
10/1/2016
Strength Overhead Squat 8 Min EMOM: 3 Reps @ 60% Workout 21-15-9 OH Squat (95/65lbs) Ring Dip rest 3min 9 – 6 – 3 OH [...]