HEAVY LIFTING DAY 20-25 minutes Clean & Jerks Heavy Singles 1-1-1-1-1-1 Then.. Rest of time Front Squats Heavy Singles 1-1-1-1-1-1 Go as heavy as possible while maintaining good form.

Strength: Bench Press 5 x 5 Progressive load End with a heavy set of 5… Push Yourself! WOD: 20 minute AMRAP 5 Toes 2 Bar 10 Push Ups 15 Lunges (walking […]

WOD: For Time: 27 Calorie Row 21 Deadlifts  225/155 15 Burpee Box Jump Overs  24/20 9 Shoulder to Overhead  165/110 Strength Work: Sled Push & Farmer Carry

WOD: 30 minute Time Cap BUY IN:  2 Towers 5 Rounds 16 OH Plate Lunges  45/25  (walking or in place) Sled Push w/ no weight (end of conex and back) […]

WOD #1: 10 minute EMOM Even Minutes: 3 Back Squats @ 75% of 1 RM Odd minutes:  20 Double Unders WOD #2: 20 minute CAP 21-15-9 Deadlifts  225/155 800m Run Cap […]

Warm Up: First… Skill work with empty bar 20 Clean Pulls 20 Clean High Pulls 20 Front Squats 10 Squat Cleans Then… 3 Rounds (not for time) Run (end of […]

WOD: 5 Rounds For Time 6 HSPU 1 Tower Run 12 Slam Balls  30lb/20lb 750m Row Then… Slide into the weekend like… REMINDER:  Gym will be closed on Monday, 09/05/2016.  […]

Skill/Strength: Bear Complex 30 minutes to work on Heavy Singles Work up to As Heavy As Possible WOD: Death by… Bear Complex @ 50% of 1 rep max