October 10th, 2017
TUESDAY Fitness: A.OHS Technique Work- 4 x 7-10 reps Build slow and take your time B1. T2b 5 x 4-5 rest as needed B2. DU... Read More
October 9th, 2017
MONDAY Fitness: A. Clean (Squat) and Jerk- Build to a 1RM + 3 RFT 500m row 15 Burpee Over the Rower (lateral) + “Shoulder Health”... Read More
October 6th, 2017
FRIDAY Fitness & Competition: Deadlift 5 x 3 rest 3 min Heavier than your 5’s across all work sets + EMOM for 16 min 1... Read More
October 5th, 2017
THURSDAY Fitness: A. OHS Technique Work- 3 x 7-10 reps Build slow and take your time + 4 sets 8-10 Pushups @ 3010 (you may... Read More
October 4th, 2017
WEDNESDAY Fitness: A. PC 5 x 1 rest 2 min **goal is to finish with more total vol compared to last week + 8 DL... Read More
October 3rd, 2017
TUESDAY Fitness: A. FS 5 x 3 rest 3 min **Heavier than last weeks 3’s **While you are resting 10-12 pushups @ 3010 you may... Read More
October 2nd, 2017
MONDAY Fitness: A. Clean (Squat) and Jerk- Work to a heavy single for the day + 5 sets 250m row 10 Burpee Over the Rower... Read More
September 29th, 2017
FRIDAY Deadlift 5 x 3 rest 3 min Heavier than your 5’s across all work sets + EMOM for 16 min 1 min Thrusters 8-10... Read More
September 28th, 2017
THURSDAY Fitness: A. FS 5 x 3 rest 3 min Heavier than your 5’s across all work sets 5 RFT 8 DB Snatch per side... Read More
September 27th, 2017
WEDNESDAY Fitness: A. PC 5 x 1 rest 2 min **goal is to finish with more total vol compared to last week + “Chief” 3... Read More