28September2015 – 02October2015

28September2015 – Monday A. Warm-up B. Strength – Front Squat: 3×5 @70-75% C. WOD – 3rds for time: 15 Thrusters (95,65) 12 Burpees D. Extra – 5x250m Row *rest 90sec. between rounds *Go all out on each effort 29September2015 – Tuesday...

21September2015-25September2015

 21September2015 – Monday A. Warm-up B. Strength – 10min. EMOM 3 Squat Cleans @70% C. WOD -“Don’t drop the Ball” 3rds for time: 200m med.ball carry (20,14) 20 Russian Twists w/ball 15 Wallballs 10 Medball sit-up throws to wall *10...

14September2015 – 18September2015

14September2015 – Monday A. Warm-up B. Strength – 10min. EMOM: 1 Power Clean + 1 Power Jerk C. WOD – 5RFT 10 Power Cleans (135,95) 10 Burpees D. Extra – Sott’s Press: 3×7 15September2015 – Tuesday A. Warm-up B. Strength –...

08September2015 – 11September2015

08September2015 – Tuesday A. Warmup – B. Strength – 15 Min E3MOM 3 Reps of Paused Front Squats (3 Sec Pause @ Bottom) *Start at 70% and work to a heavy triple C. WOD – For Time. Row 25 Cal 75 Wallballs (20,14) Row 25 Call D. Snatch Grip...

31August2015-04September2015

31August2015-Monday A. Warm-Up – 20 Min Cap 1) 2 Rds: 250 M Row 10 Front Squats w/bar 10 Strict Press w/bar 10 Hip Extensions 2) C&J Skillwork 3) Mobility B. Strength – 20 Min Cap 3+1 Clean and Jerk @ 60% 2+1 C&J @ 70% 4 X 1+1 C&J @80-90% +...