6:00 PM KB CLASS A. 6 RDS – 5 DBL KB C&P – 7 DBL KB FRONT SQUAT B. 10 OTM – 7 R/L 1-HAND SWINGSRead more

All Levels  A1.  Establish a 6RM CGBP and then:   3 Sets of 6 Reps of A1 @ -10lb-20lb  A2.  5 x Strict Pull-ups after each set of CGBP w/2Min Rest  B.  AFAP  75 x Burpee Box Jumps @ 24inch/20inch  -Post results under comments  Read more

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 GOBLET SQUATS B. 7 RDS – 10 R/L 1-HAND SWINGS – 3 PULL-UPSRead more

Monday 05192014 Fitness A.  Establish a 6RM Back Squat   then perform:  3 Sets of 6 Reps of A @ -10lb-30lb w/3 Min Rest  B.  3 Rounds AFAP  400M Run  20 x Alternating DB Snatches  Performance  A.  Establish a 6RM Back Squat   then perform:  3 Sets of 6 Reps of A @ -10lb-30lb w/3 Min Rest  B.  3 Rounds AFAP  400M Run  15 x PC+PJ @ 115lb/85lb  15 Min Cap  -Post results under commentsRead more

All Levels  A.  Deadlifts 6@9 (Load Drop) 4-9%  B.  8 Rounds  200M Run  10 x Burpees  15 x Pull-ups  -Post results under commentsRead more