Thursday, July 19th, 2018

Strength: Front Squats 3-3-2-2-1-1 *Build to >97% 1RM WOD: 12:00 6 Deadlifts 3 Rope Climbs 200 Meter Run Purpose of the Workout: Today we are going to begin with a more traditional front squat strength session (as opposed to Monday’s) and ultimately build up close to...

Monday, July 16th, 2018

Strength: 5 Sets Alternating Between Floor Press 5-5-5-5-5 8-12 Single Arm Bent Over Rows WOD: For Time 40 Thrusters (Medium) 30 Clusters (Medium Heavy) 20 Power Clean + Push Jerks (Heavy) 10 Full Clean and Split Jerks (Heavier) *Increase Weight Each Set Purpose of...

Thursday, July 12th, 2018

Strength: 6 Sets Building in Weight 2 Front Squats + 3 Back Squats WOD: 10:00 AMRAP 10 Goblet Squats (Heavy Kettlebell) 200 Meter Run Purpose of the Workout: Our strength portion today features the combination of front squats and back squats. The goal here is to build...

Monday, July 9th, 2018

Strength: Tempo Front Squats 5-5-4-4-3-3 *:02 Descent + :02 Hold WOD: 2 Rounds For Max Reps :45 Strict Pull Ups :15 Transition :45 Seated Dumbbell Press :15 Transition :45 Kipping Pull Ups :15 Transition :45 Push Press with a barbell :15 Transition :45 Chest to Bar...

Thursday, July 5, 2018

Strength: 6 Sets of 1 Clean + 3 Front Squats *Build to a heavy weight WOD: 4 Rounds of 2:00 On/ 2:00 Off 20 Thrusters 45/35 AMRAP Row for Calories in Remaining Time Purpose of the Workout: Today’s strength portion is slightly different because instead of taking the...