2017-06-24

June 24, 2017

Week 1! New Beginnings


2017-06-17

June 19, 2017

Week 4! Go Big!


2017-06-12

June 12, 2017

Week 3! Fight for it


2017-06-06

June 5, 2017

Week 2! Grind Thru!


2017-05-26

May 29, 2017

Week 1! so it begins...


2017-05-19

May 22, 2017

Reload


2017-05-13

May 13, 2017

Week 3.2! This is it!


2017-05-06

May 6, 2017

Week 2.2 Time to work


2017-04-29

April 29, 2017

Week 1.2 Move fast


2017-04-24

April 23, 2017

Week 3! serious business


2017-04-15

April 15, 2017

Week 2!! stay focused


4/10/17-4/15/17

April 8, 2017

Week 1, be ready!


2017-04-01

April 1, 2017

Max Week!!! record your numbers, we will use them for the upcoming cycles


3/27/17 - 3/31/17

March 26, 2017

Monday
2 cleans 12min 80%
4x25 kb deadlifts @124/80
10min amrap
6 power cleans @95/65
6 front squats
6 toes to bar


3/20/17-3/24/17

March 17, 2017

Monday
2 Cleans 12min emom @75%
4x25 kb deadlifts @97/70 (guys share)
10min amrap
8 hang power clean @95/65
8 front squats @ 95/65
8 toes to bar


3/13/17-3/17/17

March 12, 2017

Monday
2 squat cleans 12 emom @70%
4x25 single kb deadlift @88/62
10min amrap
10 hang power clean @95/65
10 wallball 20/14
10 situps


3/6/17-3/10/17

March 3, 2017

Thursday
1 power snatch + 1 hang snatch @80% 10min emom
3x4 back squat @ 80% 2min rest
10min igo-ugo
10/8 assault bike cal
10 power snatch @ 75/55


2/27/17 - 3/3/17

February 26, 2017

Monday
1 power clean + 1 hang clean @75% 12min emom
4x25 deadlifts @105/75 2min rest
12min amrap
8 squat snatches@ 95/65
8 over bar burpees
8 sit ups


2/20/17-2/24/17

February 19, 2017

Monday
12min emom 1 power clean + 1 hang clean @ 70%
4x25 deadlifts @ 95/65 (90sec rest)

12min amrap
8 power snatch 95/65
8 burpees over the bar
8 toes to bar


2/13/17 - 2/17/17

February 11, 2017

Strength: OT3M; Power Clean & Jerk; 90% - 90+%
Set 1 - 1 rep
Set 2 - 1 rep
Set 3 - 1 rep
Set 4 - 1 rep

Metcon: 4RFT
30 Double Unders
15 S2OH (95/65)
400m Run


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