Power Monday
Warm: 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Back Squat Waves Set 1: 6...
Saturday is for Teams
“Three Stooges” Teams of 3: 100 Calorie Row 100 Box Jump Overs 24″/20″ 100 Shoulder to Overhead 95/65 Relay style 400 m Run for each team...
Crazy About Friday
Snatch Technique Pausing Snatch Pull: 5 Sets of 2 Snatch Complex: On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang Power Snatch WOD: “Crazy...
Punch Thursday in the Face
Handstand Pushup Conditioning On the 2:00 x 5 Sets: 50′ Single Dumbbell Overhead Walking Lunge (50/35) Handstand Hold with Time Remaining...
Wednesday Armor
Strength and Technique for Cleans On the 1:30 x 5 Sets: Pausing Clean Pull Low-Hang Squat Clean Front Squat Barbell Cycling For Time: 10...
Tuesday at the Rock
Strict Press 5 Sets of 3 Push Press Complex On the 2:00 x 5 Sets: 1 Pausing Drive 1 Drive 2 Push Presses 2 second pause in the dip in the...
Monday Strong
Strength: Tempo Deadlift- 20:00 to find a heavy set of 2 Tempo @ 32X3 WOD: “Jackie” 1000M Row 50 Thrusters 30 Pull Up
Saturday
100x Curtis – P for time (95/65) *Every time you put the bar down – 200m Run *May rest with bar in front rack or back rack position
Day After Thanksgiving Grinder
Grinder 00:00-20:00: AMRAP 100m Farmer Carry 50x Push up 20:00-40:00: AMRAP: 100m Double arm KB Front rack carry 50x Sit up 40:00-60:00...
Happy Thanksgiving
We are closed today, but we do wish you a Happy Thanksgiving!
