Monday – 01/29/2018 Gymnastics 10×1 Max effort handstand walk Metcon 7 Rounds of 2 Minutes on 1 Minute off 6 one arm alternating dumbbell snatch 50/35 lb 4 one arm dumbbell thrusters 50/35 lb * 2 one arm alternating dumbbell burpee deadlifts 50/35 lb Weightlifting EMOM for as long as possible 1 Squat snatch start […]

One month out from the open! Open prep cycle starts now! Register here. Monday – 01/22/18 Strength Deadlift 2-2-2-2-2 Metcon for time 21-15-9 Alternating dumbbell snach 50/35 lb lateral burpees over the dumbbell Gymnastics Metcon AMRAP 15 minutes 5 Bar Muscle ups 10 Kipping HSPU 15 Calorie row Tuesday –  01/23/18 Weightlifting Every 60s for […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text] Monday – 01/15/18 Strength 10×2 back squat ~ 82% of 1RM Weightlifting E90s for as long as possible 3 Squat snatch start at 50% and work up to a strong effort lift for the day does not need […]

Monday – 01/08/2018 Strength 7 RM Front Squat shoot for 80% of your 1RM Weightlifting EMOM for as long as possible 1 Squat snatch with 2 second pause below the knees Gymnastics 10 attempts at a max effort handstand walk Metcon AMRAP in 20 Minutes 25 squats 20 alternating dumbbell snatch 70/50 lb 15 burpees […]

Tuesday – 01-02-2018 Strength 4RM Front Squat Weightlifting Every 90s for as long as needed to make 3 reps at each weight 1 Slow pull-squat snatch 3 reps each at 65,70,75,80,85,90% Gymnastics EMOM for 10 Minutes Straight set of ring muscle ups Metcon AMRAP in 15 Minutes 20 Medicine ball squat cleans 20/14 lb 15 […]

Wednesday – 12/27/17 Strength 6×2 Back squat at 90% of 1RM OR increasing from 12/20 Weightlifting EMOM for 10 Minutes 3 Split jerks Gymnastics EMOM for 10 Minutes Straight set of ring muscle ups Metcon AMRAP in 10 Minutes 10 Pull-ups 20 Push-ups 30 Squats Accessory 7×4 weighted strict pull-ups increasing from las weeks 7×4 […]

Monday – 12/18/2017 Strength 8RM back squat using the same weight as last week or increasing Weightlifting  EMOM for 10 Minutes 1 Slow pull squat clean + Squat clean Gymnastics EMOM for 10 Minutes Straight set of ring muscle ups Metcon AMRAP in 10 Minutes 20 Overhead walking lunges 45/45 100M Run Accessory  7×4 weighted […]

Monday – 12/11/17 Strength 7RM Back squat Weightlifting 1 Squat snatch with pause below the knees + squat snatch does not need to be TnG start at 70% and work up to around 90% of 1RM complete 2 lifts at each weight Gymnastics EMOM for 10 Minutes Straight set of ring muscle ups Metcon  “Grace” […]

Monday – 12/04/2017 Strength 4RM strict weighted pull-up Start with bodyweight and ad 5/2.5 lbs per attempt Weightlifting EMOM for 10 Minutes 1 Snatch with pause below the knees and pause in the bottom of overhead squat Gymnastics EMOM for 10 Minutes Straight set of ring muscle ups Metcon  AMRAP in 10 Minutes 15 Snatch […]

Monday – 11/27/17 Strength 10RM Back squat Weightlifting EMOM for 10 Minutes 1 Power clean + 2 Split Jerks Gymnastics 10 attempts at a max effort handstand walk Metcon  4 Rounds with one minute on each station Row for calories Strict HSPU GHD Sit-ups Alternating Pistols Accessory 7×4 Strict pull-up with pause at the top […]