WORKOUT OF THE DAY: STRENGTH: Push Jerk 5.4.3.2.1 building to 80% of 1rm WOD: [ Transport ] Row 1,000m 50 Wall Balls 50 Push-ups 12min Cap L1-20/14 to 10′, TTB L2/M-14/10 to 9′, incline push up, KTE L3-row 800m, 10/6 to 8′, knee push-up, knee raise Buy-Out: A) 4 x Ab 40 on the PB- “Ab 40″= 10 Crunches 10 L side Crunches 10 R Side Crunches 10 Crunches -EVERY REP done with a 1sec hold on top of each rep B) 3 x 35sec HS hold between each set  Read more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Jerry ]  Run 1 mile Row 2,000m Run 1 mile 30min Cap L1- 5 laps, 2000m, 5 laps L2/ M- 4 laps, 1800m, 4 laps L3-3 laps, 1500m, 3 laps Buy-Out: Accumulate 140 sec in a HS HoldRead more

WORKOUT OF THE DAY: STRENGTH:Clean 5.4.3.2.1 building to 80% 1rm WOD: [ Rush ] 5 F Squats 6 Lateral Bar burpees x 10 rds 14min Cap L1-135/95 L2/M-95/65 L3-65/45, no bound over bar Buy-Out: A) 4 x 15DB Row, heavier then 2 weeks ago B) 4x35sec HS hold between each setRead more

De-Load week.  Work to 80% effort this week on strength/skill work.  We will be re-testing next week! WORKOUT OF THE DAY: STRENGTH: Dip Max + OTMEM 3 ME Dip sets, on 2 min (at min 0, 2, 4 on the OTMEM timer).Then for another 8mins (12 total minutes) OTMEM 4-5 Dips (Add weight/ difficulty as needed to achieve failure close to 5), shoot for more total volume then previous week Or Close Grip Bench 10.8.6.4.2. building WOD: [ 3/4th Nicole ] 400m Run (2min cap) Max Pull-ups -when you drop from ME pull-up set, run again 15min Amrap -score totala pull-ups L1-400m, bw L2/M-300m, banded L3-200m run, V-rows Buy-Out: A) 4 x 25 Hollow Rocks B) 4 x 35sec. HS Hold between each setRead more

 Normal Schedule for Columbus Day! WORKOUT OF THE DAY: STRENGTH:Snatch 5.4.3.2.1. building to 80% 1rm or OHS 5.4.3.2.1 building to 80% of 1rm WOD: [ Dance Off ] 20 Hang power cleans 30 Sit-ups 40 Air Squats X 3 rds 14min Cap L1-95/65 L2/M-75/55 L3-65/35 Buy-Out: A) 3 x 20 PB Hyper extensions B) 4 x 35Sec HS hold between each setRead more