Fitness A. RDL 4×8, rest 2 mins   B. 20 Min AMRAP: 200m Run 10 KB Swings (24/26) 10 DB Thrusters (40/30)     Performance A. RDL 5×5, rest 90 secs   B. 20 Min AMRAP: Row 300m 30 Ab Mats 15 Wall Ball Shots (20/14)  

    Fitness A. Weighted Step Up 5/leg x 5 sets, rest 60 secs B. 3 x max Pull Ups, rest 90 secs   C. 3 Rounds: 500m Row 40 Ab Mats 30 Ball Slams (40/30) 20 DUs (40 singles) Rest 5 minutes   Performance A. Lunge 4/leg x 6 sets, rest 60 secs B. […]

Fitness A. Floor Press 5-4-3-2-1, Rest 2 mins   B. 4 Rounds 7 Power Cleans 14 Bar Facing Burpees   C. Accumulate as much time as possible in a plank position for 3 minutes   D. L-Sit Work     Performance A. Floor Press 1.1.1.1×4, rest 10, rest 90 secs   B. 10-9-8-7-6-5-4-3-2-1 Hang Power […]

This Guy is coming back on Sept 7th!  Write it down and make time to get here!   Fitness A. Back Squat 5-3-1-5-3-1   B. 4 Rounds: 400m Run 10 Push Press (115/80) 10 Shoot Throughs (single ct)   Performance A. Back Squat: Work up to a Heavy Single in 12 minutes   B. For […]

  Fitness A. 1 Clean + 1 Hang Clean x 7 Rds, rest 90 secs   B. 10 Min AMRAP: 10 Dealifts 20 Air Squats 20 Wall Ball Shots (20/14)       Performance A. 1 Hang Snatch + 1 Snatch + 1 OHS x 6, rest 2 mins B. 4 Rounds: 10 Deadlifts (175/120) […]

Fitness A. Thrusters: 5-5-5-3-3-3, rest 90 secs   5 Rounds 2min on/2mins off 10 Burpees Max Rep C&J(115/80) *Make these heavy! Performance A. Thrusters: 3-3-2-2-1-1-1, rest 90 secs B. C&Js AMRAP 2 Mins: 185/135 Rest 2 Mins AMRAP 2 Mins: 155/105 Rest 2 Mins AMRAP 2 Mins: 135/95 Rest 2 Mins AMRAP 2 Mins: 115/75 […]

Fitness A. Clean Grip Deadlift 5×3 Rest 90 sec B. OHS work (add weight if form allows)   AMRAP 18 200M Run 10 Ball Slams(40/30) 20 Box Jumps(24/20) 10 Ball Slams 20 DU’s (40singles) Rest 2 Mins     Performance A. SL SG DL 4-5 x 5, rest 60 secs B. Snatch Balance 5 x […]

http://youtu.be/w3RwsEwF2I8 Fitness A. Back Squat 3×5 Rest 2 mins  B. 12 Minutes of Cindy Performance A. Lunges 12 steps/6 each leg x 4, rest 90 secs B. 15 Minutes of Cindy

Fitness A. Floor Press  5×5, rest 90 secs   B. 4 Rounds 15 Burpees 15 KB Swings (1.5/1) 15 Wall Ball (20/14)   C. Weighted Ab Mats 3×15     Performance A. CG Bench Press 4-5×5, rest 90 secs   4 Rounds: Row 500m 12 Push Press (135/95)   GHD Sit Ups 2×20, rest 2 […]

Think about it…     Fitness A. Strict Press 3×3, rest 90 secs B. Hang Cleans 3×3, rest 90 secs   C. 12 Min AMRAP 10 Power Cleans (135/95) 10 Lateral Jumps (2-ct) 100m Sprint   Midline FLR x 2 mins R Plank x 2 mins L Plank x 2 mins     Performance A. […]