/05 Feb 2019/0 Comments TUESDAY STRENGTH: 3 X (2 PUSH PRESS + 4 PUSH JERK) PICK YOUR WEIGHT 3 X (1 PUSH PRESS + 2 PUSH JERK) ADD 5#-20# OPEN... Read More
/04 Feb 2019/0 Comments MONDAY Here are the results of the Super Commited cub and Committed Club for January. If you do two-a-days be sure to check in every time... Read More
/02 Feb 2019/0 Comments SUNDAY OPEN/PERFORMANCE “HOLY GRAIL” AMRAP 3 Minutes 25 deadlifts 155/125 Max Dumbbell Box Step Ups 24″/20″ 35#/25# in remaining time Rest 2:00 AMRAP 3 Minutes 25... Read More
/02 Feb 2019/0 Comments SATURDAY OPEN “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30... Read More
/01 Feb 2019/0 Comments FRIDAY STRENGTH: BENCH PRESS 5/3/3/2/2 OPEN & PERFORMANCE “Curve Ball” For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (20/16) 80 Double Unders ... Read More
/31 Jan 2019/0 Comments THURSDAY STRENGTH: Sumo deadlift 5 x 3 METCON: OPEN Amrap 12 min 21 deadlifts 155/105 15 box jump overs 24/20 9 strict hspu PERFORMANCE Amrap 12... Read More
/30 Jan 2019/0 Comments WEDNESDAY STRENGTH: OPEN Squat clean 3/3/3/3/3 PERFORMANCE/FITNESS Power cleans 3/3/3/3/3 METCON OPEN Amrap 10 min 4 power cleans 205#/135# 8 db walking lunges 50#/35# 12/9 cal... Read More
/29 Jan 2019/0 Comments TUESDAY STRENGTH: FRONT SQUAT 2/2/2/2/2 METCON OPEN & PERFORMANCE “Whip Lash” 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest FITNESS “Whip... Read More
/27 Jan 2019/0 Comments MONDAY I hope you all had a great weekend! Let’s start the week off with an athlete profile from Pat O’Neill! Thank you Pat for reminding... Read More
/26 Jan 2019/0 Comments SUNDAY METCON 4:00 clock x 4 rds 20 OHS 95/65 30 situps Max cal on assault bike in remaining time Rest 4 min SHRED @ 8 am W/ Coach... Read More
