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Only need two days this week. Day 1 Find 1 Rep Max Back Squat Find 1 Rep Max Bench Press Rest at least 1 Day Day 2 Find 1 Rep Max Front Squat Find 1 Rep Max Strict Press Figure out Memorial day if you are going to participate in Murph. No problem at allRead more

Warm Up: Tabata Med Ball Cleans Skill: The Snatch/OHS WOD: 5 Rounds: 5 Power Snatches 10 Snatch Grip Deadlift 15 Air SquatsRead more

Warm Up: 5 Minutes Jump Rope Practice Skill: The Press Series WOD: 10 Min AMRAP 2 Push Press 2 Burpees 4 Push Press 4 Burpees 6 Push Press 6 Burpees and so on until 10 Minutes has elapsedRead more

Warm Up: 3 Rounds: 20 (Total) step ups 10 Wall Squats 10 Push Ups Skill: The Front Squat (RACK) WOD: 3 Rounds: 400 meter row 15 Goblet Squats 15 slam ballsRead more

Hey team, we are in our last week. Focus on solid form here and make sure you stay mobile. Big week next week. Also, if you plan on doing Murph on Monday Take Tuesday as a rest day and test Wednesday. Make sure you are setting yourselves up for success despite the holiday weekend. ORRead more

Warm Up: Tabata Row then Group Warm Up Skill: The Power Clean WOD: 21-15-9 Power Cleans Air Squats Sit UpsRead more

Day 31 Back Squat for load: #1: 3 reps @ 80% #2: 2 reps @ 85% #3: 2 reps @ 90% #4: 1 rep @ 95% #5: 1 rep @ 100% #6: 1 rep @ 103% Front Squat for load: #1: 3 reps @ 75% #2: 2 reps @ 80% #3: 2 reps @ 85%Read more

Day 26 Back Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 80% #3: 3 reps @ 85% #4: 3 reps @ 85% #5: 2 reps @ 90% Front Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 80% #3: 3 reps @ 85% Day 27 Bench Press forRead more

Day 21 Back Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 75% #3: 5 reps @ 75% #4: 5 reps @ 80% #5: 5 reps @ 80% Front Squat for load: #1: 5 reps @ 70% #2: 5 reps @ 70% #3: 5 reps @ 75% Day 22 Bench Press forRead more

WOD starts with 400 M Run then 50 Du 20 KB Lunges (36/25) total 15 Hang Cleans (165/115) 10 Strict KTE every 5 Min run 400 Meters CORE Series Training Warm Up: Double Under Practice 5 Mins Skill: The Kipping Swing/toes to bar. 3 sets of Max effort after finding Kip and either knee raise, kneesRead more