June 13 2016
Fitness: A. Clean + 2 FS x 4 sets rest 90-120 sec B. Barbell Hip Thrust 3 x 5 rest 90 sec (Heaviest weight from... Read More
June 9 2016
Fitness: A1. Strict Supinated PU 5 x 3-4 @ 21×2 no rest A2. DB BP 5 x 7 @ 31×1 rest 1-2 min (use heaviest... Read More
June 8 2016
Fitness: A1. SL RDL 4 x 6 per side (slow and controlled) A2. FLR in RIngs (feet elevated) 75-80 sec x 4 + 4 sets... Read More
June 7 2016
Fitness: A1. SA KB Press (from half kneeling) 3 x 6 @ 3010 (pronate hand at the top) (build) A2. Alternating FR Lunge 3 x... Read More
June 6 2016
Fitness: A. PC + Clean + FS x 4 sets rest 90-120 sec (Use Heaviest weight from last week) B. Barbell Hip Thrust 3 x... Read More
June 3 2016
Fitness: EMOM for 24 min 1 min Shuttle Run inside (AMRAP in 32-35 sec) 2 min 8 Thruster 95/65 3 min 7 BF Burpee 4... Read More
June 2 2016
Fitness: A1. Strict Supinated PU 5 x 4-5 @ 21×2 no rest A2. DB BP 5 x 8 @ 31×1 rest 1-2 min + 6... Read More
June 1 2016
Fitness: A1. SL RDL 4 x 7 per side (slow and controlled) A2. FLR in RIngs (feet elevated) 65-75 sec x 4 + 4 sets... Read More
May 31 2016
Fitness: A1. SA KB Press (from half kneeling) 3 x 8 @ 3010 (pronate hand at the top) (build) A2. Alternating FR Lunge 3 x... Read More
May 27 2016
Fitness: EMOM for 20 min 1 min Suicide 2 min 8 Thruster 95/65 3 min 7 BF Burpee 4 min 10/8 Cal Row + 3... Read More