• 100702 Friday “Groundbreaking”

    100702 Friday “Groundbreaking”

    Strength/Skill Work Sandbag get-ups: Max reps on the right in 1 minute, max reps on left in 1 minute. 3 minutes rest b/w rounds. Complete 2 sets. Work on shoulder mobility between sets. WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters (70% of thruster 5RM not to exceed 95/65lbs) Burpees For […]

  • 100701 Thursday “Running Elbell”

    100701 Thursday “Running Elbell”

    Strength/Skill Work: Weighted pull-ups 5×5 OR Kipping pullup technique WOD 5 Rounds of: 200m run 30 kettlebell swings 15 knees to elbows For time.

  • 100630 Wednesday “Lordy, Lordy…Anthony is 40!”

    100630 Wednesday “Lordy, Lordy…Anthony is 40!”

    Strength/Skill: Pistols 5×5 on each leg WOD 40 double unders (120 singles jumps) 40 push-ups 40 box jumps 40 push press (70% 5RM not to exceed 95/65lbs) 40 power cleans (same as push-press) For time

  • 100629 Tuesday

    100629 Tuesday

    Strength/Skill Work: Hang clean 5 rep max WOD 500m row 150ft walking lunge 150m sprint 50 ball slams For time.

  • 100628 Monday “Grizzly”

    100628 Monday “Grizzly”

    Strength/Skill: Review bear complex and foot drills. WOD AMRAP in 20 minutes of: 400m run Max rep barbell bear complex in one minute Use ~60% 5RM push press. Your score is total completed bear complexes.

  • To “Stretch” – Part I

    To “Stretch” – Part I

    This is the first part to a series on stretching, or more specifically, on making parts of your body move easier in order to improve fitness. First we have to understand WHY we stretch. Simply put, it makes us better and safer athletes. Stretching makes you better – Certain positions give us a better opportunity […]

  • 100626 Saturday “Beginnings”

    100626 Saturday “Beginnings”

    Strength/Skill Work: Kettlebell thrusters: 5-5-5-5-5 Practice muscle up progressions in b/w thruster sets. If you have your muscle up then work strict muscle ups between sets. WOD 3 Rounds of: 10 Deadlifts (50% of max not to exceed 185/115lbs) 15 Push-ups 25 Box jumps (20″) For time.

  • 100625 Friday “Blue Ridge Burner”

    100625 Friday “Blue Ridge Burner”

    Strength/Skill Front squat: Work up to a heavy set of 5. (No squat stands allowed.) WOD 3 rounds of: 10 power cleans (80% of todays Front squat 5RM) 20 wall balls for time. 5 burpee penalty (immediately following completion of 3rd round) for every break during wall ball. Meaning no REST during those wall balls! […]