August 1, 2017

1.  Halting NO FEET Snatch + Overhead Squat:  work up to a heavy set *Pause 3 sec below the knee * *Start where you feet normally land. no adjusting feet for overhead squat*   2.  3 Rounds for quality: Snatch Pull x 5 @ 100% of complex above...

July 31, 2017

1.  Front Squat: work up to a heavy triple   2. 1/2 “THE 300″ For Time: 13 Pull-Ups 25 Deadlifts (135/95 lbs) 25 Push-Ups 25 Box Jumps (24/20 in) 25 Floor Wipers 25 Kettlebell Clean-and-Press (1/.75 Pood) (Alternating Arms) 12 Pull-Ups This workout is 150...

July 29, 2017

Strongman Saturday! 3 Rounds: Yoke x  hold or carry x down + back SA DB Farmers Carry x 1 lap each arm KB Over + Under x 10 + 10 OVH MB throw to partner x 10 Fingertip hold x max time Plate Zercher Walking Lunges x 20 DB deadlift burpees x 10  ...

July 28, 2017

1.   Sumo Deadlift:  work up to a heavy triple   2.  “VIOLA”  HERO WOD AMRAP in 25 minutes 3, 6, 9, 12, 15, 18 Reps and so on Thrusters (95 lbs/65 lbs) Pull-ups Over the Bar Burpees Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces...

July 27, 2017

1.  Clean Long Pull: 5 x 3   2. On the Minute:  Hang Clean: x 2 *Do 2 Hang cleans each minute for 10 min *Hang to the top of the knee *Use 70-75% of max *Do 5 slider Pikes each minute   3.  How fast can you complete 3 rounds? 20 KB Swings 20 Split Box Jumps...