12/30/2016

  Midline Work A. 4 x :30 second GHD sit up hold B. 4 x :30 second superman hold C. 4 x 60m Overhead KB Carry (30R/30L) Conditioning 10 min AMRAP 40 Lateral bar hops 30 KB Swing 35/26 20 Deadlift 135/95 Compound 30 Teams of 2 20 min max meters rowing 1 min on, […]

12/29/2016

  Strength Front Squat 3@ 80%, 1@ 85%, 3@ 80% 1@ 90%, 3@ 80%, 1 @95% Conditioning 4 rounds for time 15 Thrusters 95/65 50 Double Under -12 min cap-

12/28/2016

Fight Gone Bad 3 rounds 1 Minute Wall ball 20/14 1 Minute Sumo deadlift high pull 75/55 1 Minute Box jump 20″ 1 Minute Push press 75/55 1 Minute Calorie row 1 Minute rest Compound 30 EMOM 8 20 Sit up :30 second plank rest 2 minutes 8 min AMRAP 65/55 Cal row ME overhead […]

12/27/2016

  Strength 6×3 Power Clean @ 80-85% Drop and reset each rep Conditioning 10 min AMRAP 5 Power clean and jerk 185/125 15 Chest to Bar Pull up

12/26/2016

  Strength 20 rep max back squat shoot for 70-75% Conditioning 9 min AMRAP 3 Toes to bar 3 Burpee box jump 24/20 6 Toes to bar 6 Burpee Box Jump 24/20 9-9, 12-12,… etc. Compound 30 6 rounds :45 row :15 rest :45 KB Swing 53/35 :15 rest 3 min rest after round 3

12/23/2016

  12 Days of Compound 1 Wall walk up 2 Thruster 75/55 3 Burpees 4 Hang power clean 75/55 5 Toes to bar 6 Shoulder to overhead 75/55 7 Push ups 8 Back Squat 75/55 9 Air Squat 10 Front rack lunge 75/55 11 Deadlift 75/55 12 Wall ball 2 fer 1 20/14 Compound 30 […]

12/22/2016

  Strength 10RM Shoulder to overhead Conditioning 11 min AMRAP 21 Ab mat sit up 15 Hand release push ups 9 Front Squat 135/95

12/21/2016

  “Nasty Girls” 3 rounds for time 50 Air Squat 7 Muscle up 10 Hang Power Clean 135/95 Compound 30 5 rounds 500/400m row 1:00 rest

12/20/2016

  Strength Bench Press 5-3-1 *find heavy set for each* Conditioning 3, 3 minute rounds 75 Double under amrap in remaining time of 5 Deadlift 225/155 5 over the bar burpee rest 3 min between rounds -score is total reps in all 3 rounds-

12/19/2016

  Strength 10 min EMOM 1 power clean + 2 front squat + 1 hang squat clean 65-70% of clean max Conditioning 12 min amrap 6 Power Clean 135/95 12 Box jump Over 24/20 18 Wall ball 20/14 Compound 30 4 rounds Air Dyne Cal Sit ups Row Cal Jump Lunge :30 on :30 off […]

Next Boot Camp 3/25/17-4/21/17

Our next Boot Camp will be taking place in March this Spring, right when the weather starts warming back up! What to Expect: You can expect to work hard with a group of individuals, have a blast getting fit, have an experienced coaching staff, nutritional counseling for the entire 4 weeks, physical and mental improvements […]

12/16/2016

  Explosive Strength 20 min EMOM ALT. Even- 12 KB RDL (6 per leg) Heavy Odd- 10 Seated Box Jump 36/30 Conditioning 4 rounds 1 min calorie row 1 min Toes to bar 1 min rest Compound 30 4 rounds 1 min Farmer carry 53/35 1 min Slam ball 30/20 1 min Back Extension 1 […]