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  • Thursday – 121417

    Strength Overhead Squat Find your 8 rep max. You should be able to get more than you did 102317. Workout of the Day 18 min AMRAP 10 HSPU 15/12 calorie row 20…

  • Monday – 111317

    Strength Back Squat Find your 10 rep max. Workout of the Day 5RFT 5 kb snatch (left) 10 walking kb OH lunges 5 kb snatch (right) 10 walking kb OH lunges 20…

  • Wednesday – 072617

    Midline 4 rounds for QUALITY: 20 overhead in place lunges, alternating 20 GHD sit-ups 20 hip extensions This is not for time, but you need to get all 4 rounds done. …

  • Tuesday – 071117

    “Strength” Front Squat Find your 10 rep max. You may warm-up with sets that involve doing less than 10 reps, but shoot to do at least 3 – 5 working sets of…

  • Monday – 011617

    Warm-up As a class, run 800 meters, then 3 rounds not for time: 10 protract/retract push-ups 8 goblet mobility squats with 3 pushes on each leg for ankle mobility 6 overhead kettlebell…

  • Thursday – 101316

    Olympic As heavy as possible for: 3 clean pulls + 2 cleans + 1 front squat with 5 second pause in the bottom You may drop the bar and reset for each…

  • Friday – 081216

    Warm-up/Injury Prevention 3 rounds not for time: 10 PVC shoulder dislocates 8 Bent over flyes with 1 second pause at the top 8 Hip extensions with 2 second pause (weighted) Spend two…