June 1, 2017

1.  Clean + Hang Clean (1+1): On the minute x 12 min *start at 50% for minimum of 3 sets *May go up after that but do not exceed 85%   2.  On the minute x 12 min Odd: RDL x 5 @ 75%+ of max clean Even: Barbell Rollouts x 5   3.  3 Rounds for quality: Barbell...

May 31, 2017

1.  On the Minute: Odd: Push Press x 5 @ 70-75% Even:  Pistol Hold x 10 sec each leg   2.  “Fight Gone Bad”  Tabata Style For Reps in 20 minutes Wall Balls(20/14 lbs) (10/9 ft) Sumo Deadlift High Pull (75/55 lbs) Box Jump (20 in Box) Push-Press (75/55...

May 30, 2017

1. Snatch + Hang Snatch:  On the minute x 12 min *Start at 50%  for at least 3 sets *May increase after this… don’t exceed 85%   2.  On the minute x 12 min Odd:  Front Squats x 5 @ 75% Even: Hollow Hold x 30 Sec   3.  3 Rounds for quality: Tempo...

May 29, 2017

Memorial Day!   Thank you to all who have given the ultimate Sacrifice! “MURPH” For Time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run   All with a weight vest (20/14 lb) Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish...

May 27, 2017

3 rounds: Yoke: marches in place or lockouts Plate pinch hold x max time Prowler x down + back Side grip tuck hold Plate push x down + back Ring hold x max time Rice bucket x ~1 min OVH barbell walk x ~...