030623-031023
Mon (Mar 6th) Big MON Monday (Weight) 24min EMOM - 15/12 Cal Row - 14 Box Step Up 24/20 - 2 Power Clean + 1 Push Jerk (60-70%) - RestOne...
022723-030323
Mon (Feb 27th) Back Squat 2x6 at 70% 2x4 at 80% 2x2 at 90% 23 Point No (Time) For Time 40/30 Cal Bike 40 T2B 30 Bar Facing Burpee 20...
022023-022423
Mon (Feb 20th) Push Press 4x6 Slightly build over the 4 working sets. Sailor Jerry (AMRAP - Rounds and Reps) 7min AMRAP 12 Pull Up 6 Hang...
021323-021723
Monday Squat - 4x8 Start around 60-65% and build Volume and maintenance work to start the week. Remember, this is the first week of the...
020623-021023
Mon (Feb 6th) Back Squat 6 x 3 Stay around 80-85% for all sets Rattlesnake (Time) For Time 400m Run 20 Wall Balls 200m Run 100 Double...
013023-020323
Mon (Jan 30th) Pause Deadlift* 5x5 Stay somewhere between 50%-75% of 1RM *Pause for 3 seconds at the knee then explode up Aunt Cindy...
012323-012723
Mon (Jan 23rd) Elevated Deadlift 4x5 Start around 60-70% of 1RM Deadlift. Build only if your reps are controlled and unbroken Set up a...
011623-012023
Sign up for the Open for a Cause by this week please! Mon (Jan 16th) Dead Stop Deadlift 4x4 Start around 70% Build or stay at one weight...
010923-011323
Mon (Jan 9th) Tempo Deadlift 4x4 @ 60% - 65% of 1rm 3sec Tempo down with making little to no sound when the plates touch the floor (You...
010223-010623
Mon (Jan 2nd) 9:00am 10:15am Tue (Jan 3rd) Glass Penguin (No Measure) 25min EMOM - 4 Wall Walk - 20sec Bike Sprint - 45sec SB Bear Hug...
