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  • Monday – 100917

    Warm-up Warm-up 3 rounds 12 protract/retract push-ups 12 I’s Y’s T’s with a band 12 RDLs w/bar Workout of the Day “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs)…

  • Monday – 082817

    Strength Deadlift Find your 5 rep max. As usual, these are to be done CORRECTLY which means you may not bounce or slam the weight down in between repetitions. Completely reset before…

  • Tuesday – 030716

    Strength Deadlift Find your 3 rep max. Completely reset after every rep, no bounce allowed and you are not allowed to drop the bar. Workout of the Day AMRAP in 15 minutes:…

  • Tuesday – 111516

    Strength Deadlift Find your 3 rep max. Each rep will be lowered back to the ground with a 6 second count. So your eccentric or “lowering” phase will take 6 full seconds…

  • Thursday – 092216

    Strength/Barbell Conditioning Go as heavy as possible for one UNBROKEN round of 9 hang power cleans 6 front squats 3 push jerks Workout of the Day AMRAP in 18 minutes of 200…

  • Monday – 061316

    [youtube]https://youtu.be/4fCJjocXztY[/youtube] Strength Deadlift Find your 1 rep max. Workout of the Day Inspired by Competitor’s Training 3 rounds for time: 3 Jerks (225/153) 3 Front squats 3 Power cleans 30 Pull-ups 30…

  • Friday – 061016

    Warm-up/Injury Prevention As a class, run 800 meters then 3 rounds NOT for time: 8 Good mornings with empty barbell 8 Single arm alternating bent over kettlebell row (8 each arm, 1…