Blog

Saturday, February 12th

Valentine’s Day WOD: Teams of 2 (40 min cap) 3 rounds for time of: Run, 400 m 30 Burpee Over Partners 30 Synchronized Kettlebell Deadlifts, 53/35 lbs 30 Synchronised Dumbbell Box Step Ups, 35/20 lbs 30 Kettlebell Goblet Lunges, 53/35… Read more »

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Thursday, January 6th

Strength: Deadlift singles – 5×3 at 70%, 70%, 80%, 80%, 85% Deadlift reps should not be touch and go, lets focus on pulling the slack out of the bar, finding our brace and making it the strongest pull from the… Read more »

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Friday, November 5th

Happy Birthday Coach Chris! Strength: 20 minutes to find 1 rep max Bench Press Conditioning: AMRAP 14 – 5 Dumbbell Man Makers 35/20 10 Toes-to-Bar, 15 Wall Balls 20/14, 25 Double Unders/50 Single Unders DB Man-Maker = 1 Burpee to… Read more »

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Friday, July 30th

Pulling Strength: 4 rounds for quality of: 5 Deadlifts @ 70% 1RM, Pull-ups @ 60% of max reps. Conditioning: Complete as many rounds as possible in 8 mins of: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 6 Box Jump Overs,… Read more »

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Tuesday, April 13th

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 »

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