4 Rounds: 21/18 Calorie Row 18 Thrusters (65/45) 15 Pull-ups  “Intensity is the independent variable most commonly associated with favorable adaptation. What that means is the harder you work intensity, the faster you are going to get your results.” Ben Bergeron. If you’ve ever been on an Rower or done Fran (Thrusters and Pull-ups), you […]

Thursday 4.12.18

Class divides into even teams: AMRAP 20: 50m Sled Push (90/45 + Sled) 100m Sandbag Run (80/60) 200m Run *Athletes move through in order. As soon as one athlete clears the prowler station, the next can start. Teamwork is the process of working collaboratively with a group of people in order to achieve a goal. […]

Wednesday 4.11.18

“Dumbell DT” 5 Rounds: 12 Deadlifts (50/35) 9 Hang Power Cleans (50/35) 6 Push Jerks (50/35) This is a dumbbell version of the hero workout “DT”, In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is […]

Tuesday 4.10.18

Teams of 2*: 6 Rounds: 500 Meter Row 400 Meter Run *Partners complete full rounds, then switch. (Three rounds per partner.) At least once a week, we program a day that doesn’t involve any dynamic shoulder movements like kipping pull-ups or snatching. Today’s team workout is a great example. Shoulders are the most injured body part in […]

Monday 4.9.18

27-21-15-9: Power Snatch (75/55) Wallballs (20/14) Calorie Row Last Wednesday, we spent a lot of time working on the Snatch and positions that get us to the Snatch. Many athletes inquire as to why we didn’t “Work Out” on Wednesday. Wednesday was a practice days, working skill and neuromusclar stimiluation in with a set of […]

Sunday 4.8.18

10-8-6-4-2: Bench Press (135/95) Strict Pull-ups 400 Meter Emtpy Sled Push 10-8-6-4-2: Bench Press (135/95) Strict Pull-ups When compared to the overhead press, the bench press is the least functional of the two. In daily life, we press objects overhead from a standing position far more often than we press object off of our chests […]

Saturday 4.7.18

Teams of 3: 400m Sandbag Run (80/60) 125 Calorie Row 400m Sandbag Run (80/60) 100 Deadlifts (115/80) 400m Sandbag Run (80/60) 75 Front Squats (115/80) 400m Sandbag Run (80/60) Whether you are a first responder or a mother, the ability to carry something or someone on your shoulder cannot be understated. The weight balance of the sandbag greatly […]

Friday 4.6.18

3 Rounds: 12 Power Cleans (115/80) 12 Pull-ups 12 Jerks (115/80) 12 Toes-to-Bar We are combining Olympic Lifts with Gymnastics today, achieving intensity and stimulus with moderate reps of movements that cover all the general physical skills.

Thursday 4.5.18

Thursday AMRAP 20: Teams of 3: 7 Kettlebell Swings (53/35) 7 Box Jumps (24/20) Shuttle Sprint 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest between intervals, […]

Wednesday 4.4.18

Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Power Snatch + OHS – Build to a Heavy Single Coach, what’s a heavy single? This should be somewhere between 75% and 85% of your 1RM Max for the respective lift you are executing. Today’s work will be based […]