August 21st 2018
TUESDAY Fitness: “Deload A1. Alt DB BP 4 x 7 A2. I’s & T’s 4 x 5 slow and controlled + 20 min AMRAP @... Read More
August 20th, 2018
MONDAY Fitness: “Deload A1. Cossack Squat 4 x 7 per side A2. Crab Walk (hands fwd 25′ + hands bckwd 25′) x 4 B1. Reverse... Read More
August 18 2018
Happy Saturday!!! Split the work 1 working; 1 resting 600m relay 40 HC 60 KB PP 80 BBJO 60 C2b PU 40 Thruster 600m relay
August 17th, 2018
FRIDAY Fitness: “A1. Thruster 4 x 5 (Build) rest 60 sec HTLW if possible A2. Strict Supinated Pulllup 4 x 5 rest 2 min +... Read More
August 16th, 2018
THURSDAY Fitness: “A. PC 5 x 2 rest 90-120 sec B1. KB OH Carry 4 x 100′ B2. Dip Support Holds (top position) 4 x... Read More
August 15th, 2018
WEDNESDAY Fitness: “12 min AMRAP @ 80% 10 WB 250m row 10 KBS rest 4 min 12 min AMRAP@ 80% 10 DB FS 20 DU... Read More
August 14th, 2018
TUESDAY Fitness: “A1. Push Press (use hips) 5 x 5 @ 51×2 A2. SA KB Row 5 x 5 @ 51×2 **this will challenge your... Read More
August 13th, 2018
MONDAY Fitness: “A. FS 5 x 4 Build to a heavy 5 for the day **Should be heavier than last week + 4 sets 6... Read More
August 10th, 2018
FRIDAY Fitness: “A1. Thruster 4 x 5 (Build) rest 60 sec A2. Strict Supinated Pulllup 4 x 5 rest 2 min + 4 sets Malcolm... Read More
August 9th, 2018
THURSDAY Fitness: “A. PC 5 x 2 rest 90-120 sec B1. KB OH Carry 4 x 100′ B2. Dip Support Holds (bottom position) 4 x... Read More