6.1.15 Blog Post

Stretch/Warmup: 10 minutes posterior chain core and technique work.                                                                                               Strength: Deadlift Ladder Athletes line up and perform ladder for time. *Male Athletes start at 135 lbs, 185, 225, 275,…

5.31.15 Blog Post

Strength: Weighted Pull Ups(5×5)(sub strict pull ups, or kipping pull ups, or strict ring rows) *Spend 10-15 minutes WOD 1: Two 4 minute Tabata’s(no rest between Tabata’s) 1st Tabata –…

5.30.15 Blog Post

Strength: 5×5 Front Squats Then 3 amraps 1st-5 minutes 10 ring push ups 15 Box jump overs, 20″ Rest 2 minutes 2nd-6 minutes 10 Box jumps, 20″ 15 KB swings,…

5.29.15 Blog Post

Stretch/Warmup: 5-7 minutes Strength: Push/Split Jerks (5-5-3-3-2-1-1) *Spend 15-20 minutes *Make sure to focus on keeping proper form *IT’S OK TO FAIL!!   WOD: “Karen” (15 minute time cap) 150…

5.28.15 Blog Post

Stretch/Warmup: 5-7 minutes                                                                                               Strength: Dumbbell Bench Press (5×10) *15 minutes to complete *The goal is to increase weight each set *Make sure to focus on keeping proper form *IT’S…