Some Info
Feel free to contact us

Thursday, November 6, 2014

Squat 6 sets x 3 reps @80-85% of 1RM Rest 2-3 minutes between sets Metcon 21-15-9 of Dead lift (225/155) Toes to bar Wallball (20/14) Burpees  Continue reading

Wednesday, November 5, 2014

“Nicole” 20 minute AMRAP 400m run Max pull ups Snatch Technique work sets of 3 ZERO missed reps Continue reading

Tuesday, November 4, 2014

Single Arm DB Strict Press start light and work up to 5RM each arm (No excessive torso lean) Minimal rest between sets Chin up (palms facing you) 3 sets x max reps 60 seconds rest between sets Metcon row 1k rest 3 minutes row 1 k split must be within 5 sec of first 1k or assess a Penalty Penalty =20 burpee pull ups  Continue reading

Monday, November 3, 2014

Thruster Work up to a heavy triple with a 2 second hold at extension (Pause is to ensure full extension) Death by Thruster (Men: Rx 115, RX+135 Women: Rx 75, RX+95) Rest 3 minutes Metcon 7 minute AMRAP 25 double unders 5 pull ups  Continue reading

Friday, October 10, 2014

4 rounds of the following complex Dead lift x 6 reps Hang power clean x 6 Front squat x 6 Push press x 6 rest 3 minutes Any drops of the bar or stoppage of a round count as a penalty Penalty equals 1000m row Score equals highest weight completed unbroken Bonus 3 attempts at max double unders Continue reading

Thursday, October 9, 2014

EMOM for 24 minutes rotating between the following each minute A. Thruster x 5 (135/95) B. Burpee over Bar x 5 C. Barbell Abdominal roll out x 5 D. 25 double unders Rest 5 minutes BONUS 400m run for time Continue reading

1 <- 5 6 7 8 9 10 11 12 13 14 15 -> 43