1. Wednesday June 27th, 2018

    Weightlifting Wednesday is here! 1. Find a Heavy but not Max Power Clean. 2. Front Squats from the Rack: work up to a heavy 5x5 3. Find a Heavy Behind the Neck Jerk for 2 Rep Max Time frame is 10 minutes per station Max. You may work faster but not slower.…Read More

  2. Tuesday June 26th, 2018

    Two fer Tuesday 20 min Amrap 400M RUN 7 PULLUPS 10 HSPU 15 KB Swings 16/24 kg One ATHLETE does the above movements continuously while the other ATHLETE does the run, switch once the runner comes back. Count total rounds and reps.…Read More

  3. Saturday June 24th, 2018

    PAIR UP! 25 MIN AMRAP 10 SDLHP  65/95# 7 PP 65/95# 5 HANG CLEAN 65/95# 200m RUN ONE ATHLETE DOES THE WORK WHILE THE OTHER RUNS, SWITCH AFTER EVERY RUN, ATHLETE STARTS WHERE THE PARTNER LEFT OFF. COUNT ALL ROUNDS AND REPS.…Read More

  4. Wednesday June 20th, 2018

    HAPPY BIRTHDAY GEO. YOU'RE 11!   6/20/07 1. OH SQUATS, Work up to an 11 Rep      Max 2. DL, 6x3  sets Heavy DL, 83% 3. Strict Shoulder Press 20 Rep Max 4. Strict Pullups 20 11 Burpee Buy-Out…Read More

  5. Monday June 18th, 2018

    MONDAY MADNESS   10 EMOM (every minute on the minute) Odd. 7 Power Cleans 95# connected,  sub DB Thrusters Even: 10 Box Jumps 20/24 inches Rest 3 Minutes 6 min Amrap 10 Pushups 15 Air Squats 7 Burpees…Read More