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  • Thursday – 022218

    Injury Prevention Jog 400m Then 2 min per side Smash piriformis Smash hamstrings Pigeon pose 15 reps per side of sprinter stance stretch Workout of the Day 1 mile run 3 min…

  • Wednesday – 022118

    Warm-up 3 rds 10 RDLs 10 goblet mobility squats 10 protract/retract push-ups Workout of the Day 3 rds 15 power cleans (135/93) 30 back squats 10 muscle ups *25 min cap *MU…

  • Tuesday – 022018

    Strength 10 min EMOM 3 TnG power cleans *Record highest weight Warm-up to a nice weight before the EMOM starts. You should have a plan before the clock starts and have the…

  • Monday – 021918

    Strength Front squat- 1RM Workout of the Day 15-12-9 CTB 30-24-18 Wall balls (20/14) 1 min rest Then 15-12-9 HSPU Burpees *15 min cap Post your scores to the Whiteboard.

  • Friday – 021618

    Warm-up 2 rds 10 RDLs 10 pull-up retractions 10 goblet mobility squats Workout of the Day 30 min AMRAP 1000m row 50 deadlifts (95/63) 50 toes to bar 50 thrusters (95/63) 50…

  • Thursday – 021518

    EMOM 12 min EMOM Odd min- AMRAP strict pullups Even min- practice DU Dont overestimate your strength when it comes to pull-ups. You should only be doing singles towards the end. Swallow…

  • Wednesday – 021418

    Strength Push press- 1RM Workout of the Day AMRAP in 15 minutes of 5 squat cleans (185/133) 15 pushups 20 kb swings (70/53) Post your scores to the Whiteboard.