Saturday, June 1st
1. Barbell Cycling. Using related movements from our conditioning, we will be combining three weightlifting movements into a single...
Friday, May 31st
1. Strength work to start our day, combining a build to a 5-Rep Weighted Pull-Up and Front Squat. 2. Benchmark Friday's continue with...
Thursday, May 30th
A. GYMNASTICS: Strict Handstand Push-Ups 12 Sets for Time (10 minute time cap) 30% of Max Strict HSPU Inside this piece, we are aiming...
Wednesday, May 29th
.A. STRENGTH: Every 2 Minutes, Back Squat 3 x 77% 1 x 87% 3 x 80% 1 x 90% 3 x 83% 1 x 93% Week two in this progression, adding 2%...
Tuesday, May 28th
"Grunt Work" - Week 9. Today is a slight back-off day on volume. After "Murph" yesterday, we plan on challenging ourselves on the...
Monday, May 27th
Celebrating Memorial Day, we 'll be taking on "Murph", which will be the focus of effort for the day. “Murph” For Time: 1 Mile Run 100...
Saturday, May 25th
METCON: “Fancy Pants” For Time: 21 Hang Power Snatches, 200m Run 21 Overhead Squats, 200m Run 15 Hang Power Snatches, 200m Run 15...
Friday, May 24th
1. Starting our day building to a heavy single on the deadlift. Percentage work up until the final two sets, where we will advance by...
Thursday, May 23rd
A. METCON: 15-10-5 Handstand Push-Ups Box Jump Overs (24/20) *300m Row Between Sets (athlete will row a total of 3 times, after the set...
Wednesday, May 22nd
1. Starting the day with weightlifting - building to a heavy hang squat clean for the day. 2. This will lead us into our conditioning...
