• 110607 Tuesday “Tester #2”

    110607 Tuesday “Tester #2”

    Tester: Complete 5 Rounds for time of: 8 Deadlifts (Use 70-80% of last Tuesday’s 3-5 rep that you can complete at the prescribed tempo) 100ft Overhead walking lunge with turn around every 25′(NTE 45/35# plates) 15 Toes to bar There will be a 25 minute time cap on this workout. Scale appropriately for your ability […]

  • 110606 Monday

    110606 Monday

    A. Hang clean: Build to a heavy set of 5 over 6 sets. Rest 2-3 minutes b/w sets. Rest longer as the sets get heavier! B. Double unders: Complete 4 sets of max reps in 1 minute with 2 minutes rest b/w sets. C. AMRAP in 8 minutes of: 200m run 12 burpees

  • 110604 Saturday “Groundhog Day II”

    110604 Saturday “Groundhog Day II”

    Complete 6 rounds of A1/A2: A1. Clean pulls 2-3 reps. 60s rest A2. DB press @ 22X2; 6-8 reps. 90s rest B. 3 rounds of: 60s Kettlebell swings 60s Box jumps 60s Sit-ups 60s rest Post best clean pull, db press and reps for each rnd to comments.

  • 110603 Friday “5k Team Row”

    110603 Friday “5k Team Row”

    Complete 4 rounds of A1/A2: A1. Front foot elevated to no more than 8″ lunge squat @ 2020; 8-12/leg. 30s rest b/w legs. Then move directly to A2. A2. Toes to bar: 8-12 reps. Focus on efficiency of your kip. 60s rest b/f returning to A1. B.In teams of 3 or 4 complete a 5,000m […]

  • 110602 Thursday

    110602 Thursday

    Complete 4 rounds of A1/A2: A1. Back squat @ 2011; 8-10. 20s rest A2. FLR (front leaning rest) position for total of 60s. If you can comfortably complete on floor then add difficultly by moving to rings. Rest 60-90s b/f returning to A1. If you had to break the FLR into multiple sets try to […]

  • 110601 Wednesday “Jackie”

    110601 Wednesday “Jackie”

      Workout Primer (untimed except for your rest) 3 Rounds of 200m run, 7 thrusters, 5 pull-ups. Complete the first round @ 50-60% effort with 1-2 minutes rest before the 2nd round. Complete the second round @ 60-70% effort and rest 2-3 minutes before the third round. Complete the third round @ 70-80% effort and […]

  • Training vs. Testing

    Training vs. Testing

    There is a difference between testing and training. In testing, one goes at their full capacity for the day. In training, multiple submaximal efforts are used to accomplish long-term progress while minimizing burn-out and over-stressing our physical ability.Ultimately, testing on a regular basis has little long-term value. However, regularly training with some occasional tests to […]

  • 110531 Tuesday

    110531 Tuesday

    A. Deadlift @ 2112; 3-5 x 5. 2-3 minutes rest b/w sets B. Lunge squat @ 2020; 10-12/leg x 3. 30s rest b/w legs. 60s rest b/w sets C. Complete 4 rounds of: Max rep Dumbbell hang power clean in 30s Exactly 10 seconds rest Max rep double unders in 30s Rest exactly 1:20 before […]