July 1, 2017

Strongman style Saturday! 3 Rounds: Prowler x down + back Hand Release Pushups x 10-15 OVH barbell stability x 20-30 sec hold Zercher Split Squat x 10 + 10 1 arm Farmers Carry x 1 lap per arm Plate Ground 2 overhead x 20...

June 30, 2017

1. Deadlift: work up to a heavy set of 5   2.  1/2  “SCOTTIE” HERO WOD 5  Rounds: 10 meter Farmers Carry (75/55 lbs) 5 Strict Chin-Ups 10 meter Farmers Carry (75/55 lbs) 5 Burpees 5 Deadlifts (265/185 lbs) *Use dumbbells for the farmers carry. CAP: 30 min....

June 29, 2017

1. Snatch: work up to a heavy double   2. 3 rounds for quality: Snatch Pull x 5 @ 100% Band Pull-aparts x 10 Barbell Rollouts x 5   3.  3 rounds of “NANCY” 400 meter Run 15 Overhead Squats (95/65 lbs)   “NANCY” VIDEO DEMOS...

June 28, 2017

1. Clean: work up to a heavy double     2. “SEVEN DEADLY SINS”  For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lbs) 100 Double-Unders 30 Box Jumps (24/20 in) 20 Burpees 10 Cleans (185/135...

June 27, 2017

1.  On the minute x 10 min Odd: Strict Press x 5 @ 60-70% Even: Split Box Jumps x 10   2.  3 rounds for quality: DB Lat Raise x 10 Band Triceps press down x 10 V-ups x 20   3.  1/2 “BAD Karma” How fast can you complete: 25-20-15-10-5 reps of...