Workout of the Day

Strength Front Squat 6×3 @ 62%   Conditioning 5 Minutes… 800m Run, 1k row or 60 Cal Assault Bike + 1 Rd of Cindy AMRAP Power Cleans, 155/105 -rest 5 mins- 5 Minutes… 400m Run, 500m row or 40 Cal… Read more »

Barbell 5×3 Hang Snatch – not from blocks   Conditioning EMOMx12 Odd: 10 C2B Pull ups Even: 15 Wall Balls, 20/14   Cash Out Coaches Choice

Strength A) 5×5 Back Squat @ 87% B) 3 sets of HS skill work for 60 seconds Conditioning 800m Run 21 Squat Snatch, 95/65 400m Run 15 Squat Snatch, 95/65 200m Run 9 Squat Snatch, 95/65

Strength 6×1 Back Squat @ 94%   Conditioning TEAMS of 2: Relay style 21-18-15-12-9: Thrusters (95/65) 40 Doubles 200m Row

Babell EMOM 10:00 – 3 Power Cleans and 1 Push Jerk @ 70% max   Benchmark “Nate” AMRAP 20 of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings, 2/1.5 pood   “Amanda” 9-7-5 reps, for time of: Muscle-up… Read more »

A) 6×3 Front Squat at 64% B) 3xME Chin over Bar Hold   Conditioning (20 min cut) 1 Round: 800 Meter Run 80 DU, 21 HPC (135/95) 2 Rounds: 400 Meter Run 40 DU, 15 HPC (135/95) 3 Rounds: 200… Read more »

Barbell EMOM 10:00 – 3 power snatches at 70% 1RM Power Snatch – work on speed and cycling   Conditioning With a running clock… AMRAP 5: 50 WB Buy-In 12 DL (185/135), 12 Burpees Over the Barbell … Rest 5:00…… Read more »

Strength A) 5×5 Back Squat at 85% B) 4xME Push Ups   Conditioning AMRAP 12: 15 Calorie Row 12 Burpee BJ (24/20) 9 Clean and Jerks (135/95)

**We will be set up at the Hampdenfest 2016 from 10a-6p tomorrow on the 1100 block of W 36th… Come by and say hi. We will have some giveaways for folks that do some stuff that we ask of them…. Read more »

Strength 6×1 Back Squat @ 94%   Conditioning With a running clock… AMRAP 5: 750m Row Buy-In…In remaining time complete AMRAP: 9 Hang Sq Cln(95/65), 25 DU Rest 5:00 AMRAP 5: 500m Row Buy-In…In remaining time complete AMRAP: 9 Hang… Read more »