WORKOUT OF THE DAY: STRENGTH: Squat Clean + Jerk OTMx10 across (Increase from last week) 85-90% for 10 sets) WOD: [ Beef Jerky ] 5 P. Jerks 10 Pull-ups 15 DLs x 4 sets 12min cap L1-185/135, CTB L2/M- 115/80, reg pull-up L3-95/65, bandedRead more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Wod ] 2x 200m Lunge while other does ME KBS 2x 300m Sandbag carry (50/30) while other rows for ME cals 2x 300m F Carry (53/35 Kbs) while partner does ME Burpee -Score is overall time minus total reps (in sec) of KB+Cals+Burpees 40min CapRead more

WORKOUT OF THE DAY: STRENGTH: Option 1- 4 Strict- HSPU OTMEM x 10min, same version as previous week, goal is to increase total volume from last week) Option 2- Strict shoulder press 8.8.8.8. building, on 2min, increase wt from 10rm last week WOD: [ 3 minutes ] 3 min ME- Thrusters 1min Rest 3 min ME- Dips 1min Rest 3 min ME- D-unders L1- 95/65, Rings, D-unders L2- 20/14, Push-ups, D-unders L3-14/plate, Knee Push-ups, SinglesRead more

WORKOUT OF THE DAY: STRENGTH:Option 1- OTMEM x 10min of- 1 Snatch DL to knees + 1 Snatch pull to hips+ 1 Full Snatch (Aim to build heavier then last week, or around 85% of 1RM) Option 2- OHS 8.8.8.8. building (heavier than last week) WOD: [ Sneakers ] Run 400m 15 P Snatches 15 TTBs Run 300m 10 P Snatches 10 TTBs Run 200m 5 P Snatches 5 TTBs L1-135/95, TTB L2/M-95/65, KTE L3-65/35, Knee raise 14 min capRead more

 CLOSED! Happy 4th of July!Read more