Tues 8/4 Comp

View Public WhiteboardSnatch Skills A.  3×2 Snatch Pull from High Hang – pockets B.  2×2 Snatch Pull from Hang – mid thigh C.  1×2 Snatch Pull from GroundConditioning 1K Row 30 Overhead Squats, 135/95 30 C2B 500m Row 15 OHS 15 C2B […] Read More >>

Tuesday 8.4.15

View Public WhiteboardL2/3 15min AMRAP 800m Buy in then 5 Burpee Box Jump Over (30,24in) 10 T2B 15 Wall Ball (20#)L1 15min AMRAP 800m Run Buy in then 5 Burpee Box Jump Over (24,20in) 10 Hanging Knee Raise 15 Wall Ball ( […] Read More >>

Mon 8/3 Comp

View Public WhiteboardStrength A. EMOM 7: 7-6-5-4-3-2-1 weighted dips B. Complete 1 big set of strict dips C. Complete 1 big set of kipping dipsConditioning 3 RFT: 400m Run 21 Burpees […] Read More >>

Monday 8.3.15

View Public WhiteboardL2/3 5 Rounds 20 Russian KB Swings (70, 53#) 5 Chest to Bar 60 DU'sL1 5 Rounds 20 Russian KB Swings (53, 35#) 5 Pullups 90 SinglesBaseline 5 Rounds 20 Russian KB Swings (44 […] Read More >>

Fri 7/31 Comp

View Public WhiteboardPull A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over. B. 3×2 Snatch Grip Dead, work up to a heavy double – make these look like the first pull of your snatch. C. 3×2 Snatch Grip Pause Deads, work up […] Read More >>

Friday 7.31.15

View Public Whiteboard3 Position Low Pull (shrug) + 3 Position High Pulls (sternum)7Min AMRAP 12 Hand Release Pushups 1 Bear Crawl 12 Situps* 1 Bear Crawl *L2/3 T2B […] Read More >>

Thur 7/30 Comp

View Public WhiteboardEMOM x10: Every 2min on min 6 Snatch 135/95 6 Burpee over bar 6 Pull up * Record longest round […] Read More >>

Thursday 7.30.15

View Public WhiteboardL2/3 20 Box Jumps (30, 24in) 20 Burpees 20 KB Swings (70, 53#) 20 Hand Release Pushups 20 Russian KB Swings (70, 53#) 20 Situps 20 KB Sumo Deadlift High Pull (70, 53#) 400m Cash outL1 20 Box Jumps (24, 20in) 20 Burpees 20 KB Swings (53,44#) 20 Hand Release Pushups 20 Russian […] Read More >>

Wednesday 7.29.15

View Public WhiteboardL2/3 12 AMRAP 800m Run Buy in 3 Power Cleans (155, 85#) 6 Burpee Over Bar 12 T2BL1 12min AMRAP 800m Run Buy in 3 Power Cleans (95, 65#) 6 Burpee Over Bar 12 K2EBaseline 12min AMRAP 800m Row Buy in 3 Power Cleans (45, 65#) 6 Burpees 12 T2B (floor) […] Read More >>

Tues 7/28Comp

View Public WhiteboardClean A. 5×1 – Clean High Pull + Tall Clean. *Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.Conditioning 21-15-9: Deadlifts (225/155) 400m RunAccessory Work 3 Supersets: 15 Barbell Bent […] Read More >>