September 19, 2018

Deadlift (EMOM 4: 3reps) Build each set, working close to a 3 RM. ALL REPS must be double overhand, NO hookgrip, and NO tng. complete at 11X1 tempo. Metcon (Time) For Time 50 wallballs 40 KBS (53/35) 30 t2b 20 S2OH (75/55) 10 burpees over bar 20 S2OH 30 t2b 40 KBS 50 wallballsGOAL: 20min

September 18, 2018

Metcon (Time) 4 rounds for time 400m run 25 KBS (70/53) 500m row 25 burpees to 6″ targetGOAL 24min

September 17, 2018

Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-ups In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. To learn more about Josh click here Adjust the work load to keep all pieces completed within

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September 14, 2018

Bench Press (5×5) All set tough. Shoot for 70-75% of 1RM if know Metcon (Time) 5 rounds for time 200m Run 20 Jumping Switch Lunges

September 10, 2018

Ask yourself each day: Where am I? Where do I want to be? Am I doing what I can to get closer to my goal(s)?   Metcon For Time 12 back squats 21 push-ups 400m run 9 back squats 15 push-ups 400m run 6 back squats 9 push-ups 400m run (225/155)

September 7, 2018

Handstand Walk  15min handstand walk progression / work. – down dog – reverse bear crawl – wall walk – hand stand hold – wall-facing handstand hold – assisted walk – HS walk Deadlift EMOM 6: 2 deadlifts Begin around 60% and build over the EMOM. No bouncing of reps. Attempt to execute at 11X1 tempo.

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September 5, 2018

Back Squat 3 x 6 @ 20X1 tempo All sets tough. Rest 3min b/t sets. Metcon AMRAP 20 400m Run 30 Air Squats 20 KBS (53/44) 10 MU

September 4, 2018

Clean 10min to build to “tough” single. NOT a max. No misses. Quality practice and building. Every 2min x  5: clean+high hang clean+ jerk) Use same weight for all 5 sets. Metcon For Time 12-9-6-3 burpee c2b pull-ups box jumps (24/20)

September 3, 2018

Happy Labor Day! Get this in at the gym, at the beach, or at home! Metcon Every 8min x 5 sets 50 DUs 400m run 30 air squats 20 push-ups 10 burpees

August 31, 2018

Stop. Reflect. Prioritize. Live.   Overhead Squat (EMOM 6: 2 BTN Snatch Grip PP + 2 OHS) Start very light and try to add 5-10lbs per min. Focus on stayin connected to the bar in the push press and maintaining scap activation. Metcon (Time) 4 rounds for time 400m run 20 KBS (70/53) 10 burpees

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