May 1, 2017

1. On the minute x 12 minutes: Odd: Overhead Squat x 5 Even: DB Snatch x 5 + 5   2. Pause Back Squat: 50% x 3 60% x 3 70% x 3 75% x 3 x 3   3. Tabata Row (calories) rest 1 min Tabata Weighted...

May 1, 2017

1.  Hang Snatch: 12 x 2 @ 50% (3), 60% (3), 70% (2), 80% (2), 80%+ (2)  Do 1 set ever minute for 12 minutes.   2.  Pause Back Squat: 50% x 3 60% x 3 70% x 3 75% x 3 x 3   3.  Tabata Row (calories) rest 1 min Tabata Weighted...

April 29, 2017

Strongman Style Saturday!  Let’s pick up heavy Sh*t!! Just get it done! 20 Tire Flips 800m Farmers Carry 4 Prowler Passes 20 Plate Ground 2 Overhead 200m Plate Chest Carry 30 sec-1min Heavy Bear Crawl...

April 28, 2017

Clean Primer: Tall Clean: 3 x 3 1.  Hi-Hang Clean:  50% x 3, 60% x 3, 70% x 3, HS   2.  3 Rounds for quality: Behind the neck press in split x 10 Russian Lunges x 5 + 5 Frog Walk x 10m   3. “GAZ” How fast can you complete: 1000 meter Run...

April 27, 2017

1. Sumo Deadlift: work up to a heavy single   2.  3 rounds for quality: Good Mornings x 10 TKE’s x 10 + 10 Wide Stance Wt’d Glute Bridge x 10   3.   “DOBOGAI” (modified) 7 Rounds For Time: 8 Jumping Bar Muscle-Ups 22 Yard Farmer Carry **15 min...