January 16, 2015

Posted by on Jan 15, 2015 in Uncategorized | 0 comments

The Workout: 1. Pull up build to heavy 5 reps 2. Strict toes to bar 3x(x) – must get minimum of 10 reps over 3 sets or do extra sets 3. 5 rounds 10 SDHP 135/95 20 Box jumps 24/20”

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January 15, 2015

Posted by on Jan 14, 2015 in Uncategorized | 0 comments

The Workout: 1. For time: 5 rounds 800m run 1 8′ Wall climb 15 Burpees

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January 14, 2014

Posted by on Jan 13, 2015 in Uncategorized | 0 comments

The Workout: 1. For Time: 30 Cal row 75 Wall balls 20/14 30 Cal row 2. Back squat build to Heavy single

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January 12, 2015

Posted by on Jan 12, 2015 in Uncategorized | 0 comments

The Workout: 1. Clean and Jerk 5×10 @ 60% rest 3’ between sets. 2. 2x800m rest 2’ between runs

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January 9, 2014

Posted by on Jan 8, 2015 in Uncategorized | 0 comments

The Workout: 1. Weighted Burpees 3×10 resting 3” loading up weight vest to as much as you can do a legit burpee 2. 10 rounds 200m run with med ball 15 Wall ball 20/14 7 Pull ups

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January 8, 2015

Posted by on Jan 8, 2015 in Uncategorized | 0 comments

The Workout 1. Snatch progression x 10 each movement 2. 5 rounds 1000m row 10 bench at 70% of 1RM

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January 7, 2015

Posted by on Jan 6, 2015 in Uncategorized | 0 comments

The Workout: 1. Front squat 5×10 @ 60% rest 2’ 2. Toes to bar 5x(x) rest 2’ 3. 3 rounds 10 Walking OH lunges right 10 Walking OH lunges left 10 toes to bar

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January 6, 2015

Posted by on Jan 6, 2015 in Uncategorized | 0 comments

The Workout: 1. Dead lift build to heavy 5 2. 20’ amrap 10 Dead lift 155/115lbs 8 box jumps 24/20 6 push ups

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January 5, 2015

Posted by on Jan 5, 2015 in Uncategorized | 0 comments

The Workout: 1. Squat snatch or OHS build to a heavy single 15′ cap 2. “Josh” SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. For time 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups

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January 2, 2014

Posted by on Jan 1, 2015 in Uncategorized | 0 comments

The Workout: 1. Shoulder Press build to 90% 2. Shoulder press AMRAP @ 90%, 55%, 35% - These are 3 drop sets, try to not to rest between sets. Be smart about how you load the weight, so it is quick and easy to strip the weight off. 3. Pull up 1RM 4. 3 rounds 10 Dips 50 double unders

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