Tuesday 2/7/17
Strength: 12 min alternating EMOM ODD: 12-15 Wall Balls EVEN: Pull Work 2-7 reps Conditioning: As far as possible in 10 min… 1 P. Clean...
Monday 2/6/17
Strength: 3 RM Deadlift Conditioning: Record all 4 times: 50/40 cal bike 3 min. Rest 500/400 m row 3 min. Rest 500/400 m ski 3 min. Rest...
Friday 2/3/17
Strength: Bullet Proof Shoulders Conditioning: Lynne 5 Rounds: -Max Effort Body Weight Bench Press -Max Effort Pull-ups
Thursday 2/2/17
Strength BWM/Make-Up Lift Day Conditioning With a Team of 3 (1 person working at a time) 70 Cal Row 75 Power Clean 60 Cal Row 75 Deadlift...
Wednesday 2/1/17
Strength Press, Push Press, Jerk 1,1,1,1,1 Push Cluster (1 Press + 1 Push Press + 1 Push Jerk) Conditioning 3 Min AMRAP 15 cals bike 15...
February Athlete of the Month
Congratulations to Jen McPherson for being our February Athlete of the Month. She has shown how hard work and consistency can pay off,...
Tuesday 1/31/17
Strength Option #1 12 MIN EMOM 1 High Pull + 1 Hang Power Clean + 1 Squat Clean (Can be from hang or floor dependent on skill) Option #2...
Monday 1/30/17
Conditioning: The Filthy Fifty For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50...
Friday 1/27/17
Strength BWM/Make-Up Lift Day Conditioning 1000m/800m row --then-- 4 rounds: -21 KBS -12 Pull ups --then-- 500m/400m row
Thursday 1/26/17
Strength 3 x 5 Push Jerk Between Warm-Up Sets: 3 x 10 GHR/Back Extensions/Good Morning Conditioning 20 Rounds (10/Teammate) 5 Power...
