06.31.16

NO BARBELL DAY #2 -One more day then you all get brand old new and ‘spinny’ barbells to play with for another 6 months or so. Thank you again for not using them. STAMINA: For time. 100 Calorie Row 100 Burpees over the Rower POWER: 10 rounds NOT for time....

06.30.06

Late POST NO BARBELLS THE NEXT TWO DAYS!!!! -It’s time to re-grease the barbells, so they spin more to better accommodate PR’s. Please DO NOT use any of the barbells not resting in the racks. Just for today and tomorrow. Thank you! SKILL: Strict...

06.29.16

STRENGTH/STABILITY: 10 minute EMOM. Heavy for the day (H.F.T.D) EVEN: 1 Snatch Deadlift 1 Hang Power Snatch 1 Overhead Squat 1 Snatch Balance ODD:  :30 second Handstand Hold (Unbroken = Rx) CONDITIONING: 5 rounds for time. 200m Run 8 Power Snatches (75/115) 8 Overhead...

06.28.16

SKILL: Jefferson Curls (3×10) STRENGTH: Deadlifts. Allow no more than 30 minutes for this section. 5 Deadlifts @ 70% 1RM 1 Parking Lot Sprint 5 Weighted Push-Ups (25/45) 10 2-Arm Kettlebell Rows 4 Deadlifts @ 75% 1RM 1 Parking Lot Sprint 5 Weighted Push-Ups...

06.27.16

STAMINA/POWER: 50 Calorie Row 40 Front Squats (65/95) 30 Hang Power Cleans (65/95) 20 Box Jumps (20/24) 30 Hang Power Cleans 40 Front Squats 50 Calorie Row CHALLENGE: One max time attempt weighted plank hold....