Week 5: Tempo Back Squat : 3sets Clustered (2-2-2) see detailed explanation below. 3 sec down 1 Sec pause Up as fast as possible! Then… 10-9-8-7-6-5-4-3-2-1 Cal Row or Bike Cossack Squat 50/35 DB A cluster set allows you to use a weight that you could do a few times yet get more reps. For...Read More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order: Once you start a movement, you must finish it before moving on Run 1 Mile or Row 2000m 200 Double Unders 50/35 Cal Bike 150 Situps 100 Jumping Lunges 75 Pushups 50 Ring...Read More

Press 1-1-1-1-1   Then   3 Bars of Wingy Dirty 40 Style   40 Double Unders   10-9-8 Reps of: Power Clean (95/63) Push Press Back Squat   40 Box Jumps   7-6-5 Reps of: Power Clean Push Press Back Squat   40 Lunges   4-3-2-1 Reps of: Power Clean Push Press Back Squat  ...Read More

WBPF: Partner Tommy V Hero WOD 42 Thrusters 115/73 (broken up however) 18 Alt Rope Climbs 30 Thrusters 12 Alt Rope Climbs 18 Thrusters 6 Alt Rope Climbs Cash Out: Flight Simulator Relay: 10-20-30-40-50-40-30-20-10 Double Unders, relay style.  Sets are meant to be unbroken sets Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham...Read More

Squat Clean 3-3-3   Then   15-12-9-6-3 Squat Clean 135/93 Strict HSPU   Post Loads and Times to ZEN and Comments:  Read More

Deadlifts & Dips – WK 2 Deadlift: 5 sets x 3reps @ 80% Weighted Dips: 4 x 8 (increase weight from last week)   Then…   For Time  50 Box Jumps, 24/20 200m Weighted Run, 70/53 40 Push-ups 200m Weighted Run, 70/53 30 Alt Pistols 200m Weighted Run, 70/53 20 Toes 2 Bar 200m Weighted...Read More

EMOM 7 Minutes 2 Snatch Pulls 1 Snatch Then……. For Time: Evil Jackie 1000m Run 30 Snatch (Squat) 135/93 20 Bar Muscle Ups       All of the Jackies    Read More

TWOW: 1 Mile Sandbag Run RPE 7-8 Then…5x200m Sprint at RPE 8-9.  200m Walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5...Read More

Week 4  Tempo Back Squat 3,3,3 (tempo is 2 sec down – 2 sec pause – 2 sec up. rest 2-3 mins (build from last week) then… 7min EMOM 8 DB Push-press 50’s/35’s 8 Pull-ups (complete both in the same minute) rest 2 min 7 min EMOM 8 DB Front Squats 50’s/35’s 8 Burpees (complete...Read More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 50 Goblet Squats 53/35 400m Run 40 Ring Rows 400m Run 30 Burpees 400m Run 20 Cal Bike or Row 400m Run    Read More