Thursday (2016SEP01)

WOD: 5 Rounds: 15x Push Press (115/75#) 200M Sandbag Run (70/50#) REST 1 Minute Between Rounds.   Core Stability: 3 Rounds: 15x V-ups 20x Single-Leg RDLs (DB or...

Wednesday (2016AUG31)

WOD:  100x Double Unders 30x Deadlift (185/125#) 30x Ball Slams (30/25#) 20x Deadlift (265/175#) 30x Ball Slams (30/25#) 10x Deadlift (305/203#) 30x Ball Slams (30/25#) 100x Double Unders   Speed: 10xEMOM: 100M Sprint   Weightlifting: 1RM High Bar Back Squats w/ Belt...

Tuesday (2016AUG30)

Strength: 15 Minutes for Max Weight: 10x Front Rack Walking Lunges + 3x Front Squats   WOD: 30x Man-Makers (35/30#)   Weightlifting: Snatch Pull Under + 2 OHS 1RM w/ 3sec Pause, then 80%- 2x2 no pause   Front Squat w/ 5sec Eccentric 2RM w/Belt   Hang Snatch 4sec...

Monday (2016AUG29)

Strength: 7-6-5-4-3-2-1x Hang Snatch These should be Unbroken Sets. Build in weight as the rep scheme decreases.   WOD: “TK” 20AMRAP: 8x Strict Pull Ups 8x Box Jumps (30/36″) 12x KB Swings (70/55#) U.S. Army Major Thomas E. Kennedy, 35, of West...

Saturday (2016AUG27)

WOD: Teams of 2: Teammate #1: 1-Mile Run Teammate #2: 2000M Row Upon Return… 21-15-9x Sandbag Thrusters (70/50#) Synchronized Over-the-Sandbag Burpees Then… 100x Pull Ups   Sandbag Thrusters: Two Sandbags will be attached with a carabiner. The connected...