Strength: Back Squat 5×5 at 75% 1RM – Weights are 5% less than what we would typically program for a 5×5, meaning rest should be reduced. Run a clock, rest time should be 90s and never to exceed 2 minutes,… Read more »
Tuesday, April 13th
Blog
Monday, April 5th
Strength – Bench Press 4×5 *while we tested out a 3RM and not a 1RM, you can input your 3RM number and divide by .93 to get your theoretical 1RM number that we will use for percentages. If I tested… Read more »
Thursday, February 18th
5am and 6am classes canceled tomorrow due to expected inclement weather; 9:30am and evening classes TBD. Skill: HS Walk Practice: 20 minutesKicks-to-WallAround the worlds on boxHS Holds on wallWall Facing HS HoldsWall Supported shoulder tapsWall WalksFreestanding kick upsAccumulate 200′ walks… Read more »
Thursday, December 17th
Gymnastic Strength – Strict Pull up 4×5 at 31X1 tempo (3 sec negative, 1 sec pause at top and bottom Conditioning: Pacing work – Every 3 mins for 15 mins do: 15 Wall Balls, 20/14 lbs 12 Double Dumbbell Deadlifts,… Read more »
Monday, November 22nd
Push Press/Push Jerk technique work – spend 10-15 minutes working on technique, 10/10/8/8/6/6 sets for quality. Conditioning: For time – 300m row, 15 power snatch 115/75, 250m row 12 power snatch, 200m row 9 power snatch, 150m row 6 power… Read more »
Monday, October 5th
Strength: Bench Press 4×10 @ 60% WOD: 5 Rounds60s Assault bike60s KBS 53/3560s DB Push Press 35/2060s rest
Friday, September 4th
Gymnastic Skill: Ring/Bar MU work Work on Hips to Bar, Jumping turnovers, kipping drills, ect on the bar for those without any Mus, and for those with bar but not ring utilize banded ring MU, hips to ring, and turnover… Read more »
Thursday, June 11th
We are leading with love and empathy.I have gained so much perspective in the last 48 hours after speaking with a dear friend and client of almost 10 years. I was asked to talk, to have a conversation in person,… Read more »
Wednesday, February 19th
For Quality “The James” In 15 minutes each (45 min total) build to a heavy Back Squat, Bench Press, Deadlift Today is a strength total day. Don’t necessarily go for a 1RM in all 3 lifts but move as much… Read more »
Friday, September 6th
Strength: Alt EMOM 14 Odd – 1 Hang P. Snatch + 1 P. Snatch + 1 Squat Snatch Even – 10 TTB WOD: AMRAP 12 15 Wall Ball 10 HRPU 5 Dual KB deadlift 70/53 200m run w/ med ball
Today's WOD
Sunday, April 18th
Hero WOD: Trevor
300 Pull-Ups 400 Push-UPs 500 Sit-Ups 600 Squats 4 Person Teams. Only 2 people can be working at the same time ***Smaller teams scale down, each person in a team adds 75/100/125/150 to the rep scheme.
Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.
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