Sunday, June 9 2019

WOD: Work Tire flip, yoke carry, heavy carries(sandbag-kb db- spud handles etc) play with strongman equipment, stone loading outside - 30 minutes

Strength: 5x5 fat bar axle press (loading up to the individual)

Recovery: Coaches Choice

With A Running Clock

Saturday, June 8 2019

WOD: With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Post heaviest load for the snatch, clean and deadlift to whiteboard for the day

Recovery: Coaches Choice

“Nasty Girls”

Friday, June 7 2019

Check out our new blog post from Coach Sean!

WOD: “Nasty Girls” 3 Rounds, 50 Air Squats, 7 Muscle Ups 10 hang power cleans 135/95 (20 min time cap)

Stregnth: 5 rep max db floor press

Accessory: Talk about m/u transitions

Accessory: 1x50 standing w/ band tied low banded face pulls

Nasty Girls: Nasty Girls

Buy In

Thursday, June 6 2019

Check out our new blog post from Coach Sean!

WOD: 12 min Clock - Buy into workout with 800/650m row- remaining time 10 db deadlifts 50/35, 8 db front squats, 6 db lunge steps, 100 m run(length of building)

Strength: 10x2 conventional deadlift @ 70%

Accessory: 2x10 weighted step ups

Recovery: 1x1:00 min banded good mornings

Gymnastic Work

Wednesday, June 5 2019

Check out our new blog post from Coach Sean!

WOD: 30 min amrap, 500m ski, 5 p bar shoot thrus(dip + Push up, scaled no dip or push up), 7 goblet squats 70/50 =

Strength: 3 rounds 10 pistols(single leg squats) , 3 forward rolls (use mats), 10 kipping swings

Recovery: 50 banded glute ham bridges

Bike and Hang

Tuesday, June 4 2019

Check out our new blog post from Coach Sean!

WOD: Every 5 minute for 20 minute - complete 40/30 Assault bike calorie - :20/:15 hang chin over bar

Strength: 10x2 Push Press@ 75% of 1RM Push Press

Accessory: 3x15 Bench supported - bent over rows thumb out

Recovery: 1x 25 scap push ups

3 Rounds of 20

Monday, June 3 2019

Check out our new blog post from Coach Sean!

WOD: 3 rounds, 20 burpee box jumps, 20 Front rack lunges in place 95/65

Strength: 5 rep max good morning off pins(start from pin and raise up - you may use any bar)

Accessory: 3x20 dimmel deadlifts

Recovery: 50 banded pull thrus


Sunday, June 2 2019

Strength: 5 rope climbs each not for time - if easy go legless - if easy go L-Sit - if easy go V-sit rope climb - rest as needed between rope climbs

WOD: 10 rounds,LOB Sled drag, 25 D/U , 25 abmat sit ups

Recovery: Coaches Choice


Saturday, June 1 2019

Read about “T” here:

WOD: “T” 5 rounds for time of: 100-meter sprint (one length of the building) 10 squat clean thrusters 15 kettlebell swings (American) 100-meter sprint Rest 2 minutes Men: 115 lb. and 2 pood Women: 75 lb. and 1.5 pood

Recovery: Coaches Choice


Friday, May 31 201

Thank you for 10 Years!

WOD: 21-15-9 Db Snatch 80/55 and Ring Dip(strict)

Strength: 6x6 Alternating back supported see -saw presses w/db or kb

Accessory: 3 rounds - 10 kb rows alternating, 10 close grip push ups

Recovery: 1x50 band low - standing face pulls