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October 8, 2018

Metcon (Time) For Time 10 Back Squat (225/155) 2 alt TGU (70/44) 8 Back Squat 2 alt TGU 6 Back Squat 2 alt TGU 4 Back Squat 2 alt TGU 2 Back Squat 2 alt TGU

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 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

August 27, 2018

“More isn’t better. BETTER is better.”     Clean Every 2min x 5 sets. Power clean + Front Squat + Clean Drop bar after the completion of the front squat, reset, and lift from ground. NOT touch n go. Start around 70-72% and build each set. MetCon AMRAP 12 30 DUs 20 jump switch lunges

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May 4, 2018 – Integrity

  Strenght Back Squat Metcon AMRAP 20 50 wallballs (20/14) 100 DUs 50′ Handstand walk     Integrity is something we should all prioritize, something we should all invest in, and something we should all have more of. Whether it’s something seemingly minor like counting your reps in a WOD, or your actions/reactions when you’re

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May 2, 2018 – Supplements and Siding

Metcon 400m run – rest 2min 800m run – rest 4min 1mi run – rest 8min 800m run – rest 4min 400m run   Supplements – Something that completes or enhances something else when added to it. Supplemements can’t be a foundation. If we’re building a house, supplements are like siding. You don’t really NEED

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