Friday July 20, 2018


5 Rounds for time:
20/15 Calorie Bike/SkiERG
15- DB- Shoulder to Overhead- LEFT 60/45
20/15 Calorie Bike/SkiERG
15 DB- Shoulder to Overhead- RIGHT 60/45
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Thursday July 19, 2018

Who you spend time with is who you become.

Part 1. Spend 15:00 Minutes: Build up to a heavy 2 Rep- Deadlift
Part 2. AMRAP in 15:00 Minutes
– Teams of 2, “You go, I go style”

8 Deadlifts #315/#205
100ft handstand Walk/Bear Crawl
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Tuesday July 17, 2018


Squat Cleans: Bottom Position
When athletes use momentum from the top of the squat, it often results in them compromising their midline in the bottom.
The three second pause on the front squat takes this “bounce” or “crash” out of the movement.
Will it feel more difficult with the pause? Absolutely. However, practicing this will help with absolute strength in the squat and in maintaining proper core to extremity movements, such as the front squats, Thrusters and even Wallballs.

For Time, In Teams of 2
18*14*10* Reps: Squat Cleans #225/#155
*100 Double Unders after each set (Both partners can work at the same time)
Time Cap 20:00 Minutes
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