Friday, Nov 3 2017
4 Rounds 3:00 work / 3:00 rest 15 OHS (115,75) 15 Burpees over the bar *Remaining time Max Cal Row
Thurs, Nov 2 2017
Heavy day (wk6) 10 Min. Jerk Skill Transfer Jerk Drop Unders Jerk Rack Recoveries 12 Min. Clean & Split Jerk OTMx9 Min 1-3: 3 Squat... Read More
Wed, Nov 1 2017
8 Rounds 8 Burpee DB Snatch 8 CTB Pull Ups 800 m. Run (cash out)
Tues, Oct 31 2017
Happy Halloween!!!! Halloween Team Pumpkin Workout Group of 3 * once the workout starts the pumpkin can’t touch the ground 31 Pumpkin Thrusters (each) (partners... Read More
Monday, Oct 30 2017
Work up to a heavy DL+HPC+PJ Mainsite 150616 DT 5 rounds 12 deadlifts (155,105) 9 hang power cleans 6 push jerks
Friday, Oct 27 2017
3 Rounds 800 m. Run 20 m. OH Plate Lunge (45,25) 10 Plate GTOH (45,25) 20 m. OH Plate Lunge 10 Plate GTOH
Thurs, Oct 26 2017
Heavy day (wk4) ≈ 8 minutes Snatch Skill Transfer 3 stop Power Snatch + OHS (This sequence is as follows: Pause at knees, high hang,... Read More
Wed, Oct 25 2017
5 Rounds 400 m. Run 21 Box Jumps (24,20) 12 TTB’s
Tuesday, Oct 24 2017
With a partner 20-18-16-14-12-10-8-6-4-2 Deadlift (225,155) Strict Ring Dip Squat Clean (135,95) *Split the reps evenly 10/10-9/9-8/8… etc)
Monday, Oct 23 2017
Mainsite 160522 AMRAP 20 300 m. Row 3 rope climbs Post workout: 10:00 Guided stretching (coaches choice) Ring of fire (Core work)