Wednesday 5/27/15
STRENGTH 6 Rds for time Back Squat 500M Row 6×3 (80%) 15 Box Jumps . 12 Overhead Squats 20k/15k . 9 Burpees
5/26/15
Clean & Jerk 80%/2×10 Clean Pull 100%/3×5 Push Press /5×3 GHR /12×2, Plate Abs (150)
Tuesday 5/26/15
EMOM for 8 Minutes Close Grip Bench Press EMOM for 8 Minutes 6 Snatch (light 40-35%) 5,5,3,3,2,2 5-10 Dips 6 Hollow Rocks . 10 Russian KB... Read More
THE MURPH CHALLENGE!
“Murph” For Time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run If you have a 20 pound vest or... Read More
5/23/15 W5D5
Snatch Work to 2RM Clean & Jerk Work to 2RM X/3×5
Friday 5/22/15
2 Rds of: STRENGTH Kettlebell Complex 3 Reps with 3 Minutes Rest In Between 30 sec. Handstand Hold Push Press 5,5,3,3,2,2 4 Rounds for Time... Read More
5/21/15 W5D4
Clean From blocks below 75%/3×3 Jerk From Blocks or Rack 75%/3×3 *The following should be performed as a superset Walking Lunge X/8×3 Strict Toe To... Read More
April 2015 ATHLETE OF THE MONTH
COURTNEY DYER In April, Courtney spent a week in Peru, on a trip for her school. When she wasn’t making South America a better place,... Read More
Wednesday 5/20/15
STRENGTH With a Partner Complete 2 Rds for Time: RDL 5,5,5,5 Row 2000m Muscle Up 5,5,5,5 100m Overhead Walking Lunge 20kg . 50 Toe to... Read More