August 2017

Wanna Piece of PIE Come Run with us and you won’t feel guilty eating food your not supposed to be eating 😉 Make running a... Read More

Clean N Jerk (70-75%) 8 reps @ 65% 6 reps @ 70% (4 rep @ 75%)x3 Metcon (AMRAP – Reps) 1 min of box jumps... Read More

Strict Press + Push Press 4 rounds 3 strict press + 7 push press @70-75% Metcon (AMRAP – Rounds and Reps) 2 ROUNDS 3 min... Read More

5 Squat Clean +5 deadlift 5 squat Clean + 5 deadlift @60% @70 @75-80% Metcon (Time) 5 rounds 1 clean (135/95) (225/135) 15 wall balls... Read More

8/11/17 EMOM: Metcon (Weight) 2 HangCleans+1 jerk+1front sqt EMOM 10min (Minute 1-5) 5-3 reps (minutes 6-10) 1-2 reps Find one heavy rep Change weight when... Read More

Back Squat: 6×2 6×2 across (80%-85%) 1 jerk + 1 split Jerk @65 @70 @80 (@85)x3 Metcon (Time) 3-5-9-12-9-5-3 Snatch oh squats Box Jump Overs... Read More

Back Squat: 6×2 6×2 across (80%-85%) 1 jerk + 1 split Jerk @65 @70 @80 (@85)x3 Metcon (Time) 3-5-9-12-9-5-3 Snatch oh squats Box Jump Overs... Read More

Strict Press Strict Press 2-2-2-2 Across (80%-85%) 4×2 Metcon (AMRAP – Reps) EMOM 8 mins Even: 2 Power Cleans+ 2 Sqt cleans (135/95) (155/115) Odd:... Read More

Metcon (Time) 10-1 Clean N Jerks (135/95) (155/115) 10 Clean N Jerks 2-1 kbs sumo deadlift high pulls 9 Clean N jerks 2-1 kbs sumo... Read More

Bench Press Lil Bitti (Weight) Bench Press 3 rounds 30 Little bitty 30 half way 30 all the way Metcon (Time) 3-1-3 Power clean (185/95)... Read More