Saturday (2017APR01)

-Enjoy this mash up of movements   WOD: 30min AMRAP 1000m Row 100m SB Carry 100/70# 50ft Barbell Carry @ 65% 1RM Back Squat 25ft Handstand Walk   Weightlifting: Snatch 85% x 1 x 3   Clean & Jerk 85% x 1 x 3   Back Squat 3 x 2 HBP   Abs...

Friday (2017MAR31)

-SUPER BEAST MODE!!   Weightlifting: Snatch Pause (at knee) Deadlift 7 x 2   WOD: “Super Beast” 3 Rounds 30 Double Unders 20 C2B Pullups 10 Burpees Then Immediately 10 Deadlift 315/225# 10 Clean & Jerks 185/125#   Weightlifting: Muscle Clean + Front...

Thursday (2017MAR30)

-Enjoy some heavy lunges!! #BootyGainz   Gymnastics: Reverse Tabata Alt. (8mins) False Grip Pullup Holds Bottom of Dip Hollow Holds   WOD: 5 Rounds 40ft Max Weight Walking Lunges UB rest 2mins 30sec ME T2B rest 2mins   Weightlifting: Cheesecake Recovery...

Wednesday (2017MAR29)

-Good News? No Rope Climbs are GREAT NEWS!!   Strength: 14min E2MO2M 3 TnG Power Snatch 1 Broad Jump for Distance *work up in Weight each round   WOD: 5 Rounds 3 Front Squats @ Body Weight 1 Rope Climb 10 Ball Slams 30/20 Rest 2mins   Weightlifting: *Decrease Clean...

Tuesday (2017MAR28)

-Gainz all day baby!   Gymnastics: Max Plank Hold x 3 Unweighted on the first set 25# on 2nd set 45# on 3rd set   WOD: Mainsite 170326 3 rounds for time: One minute of 135-lb. back squats Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute...