MAY 18, 2018

BARBELL 1) BB Warm-up 2) Deficit Deadlift, 1x5 @ 77.5% With a 4″ deficit (standing on a 45# plate(s)) do 5-7 warm up sets then 1x5 @ specified percentage of 1 Rep Max Deadlift) BODY-WEIGHT ONLY For time / 30 cap Max effort 3 mile run or Row...

MAY 17, 2018

BARBELL 1) BB Warm-up 2) Snatch, 3x3 @ 77.5% (do 5-7 warm up sets) *”Snatch” by itself implies a Squat Snatch. If you are limited by injury or mobility then do a Power Snatch followed immediately by an Overhead Squat. ACCESSORY Handstand work (kick ups,...

MAY 16, 2018

BARBELL 1) BB Warm-up 2) Shoulder Press, 5x5 @ 77.5% ACCESSORY Seated Box Jumps, 5-5-5-5-5 (increase height each set) BODY-WEIGHT ONLY RX / For time / 20 cap 50-40-30-20-10 Single-unders Sit ups ________________ RX+ / “Annie” 50-40-30-20-10 Double-unders...

MAY 15, 2018

BARBELL 1) Barbell Warm-up 2) Power Clean, 1x5@77.5% ACCESSORY Dips 5x5-10 (Rings / Matador / Box – jumping, kipping, strict, weighted) BODY-WEIGHT ONLY RX / For time / 12 cap Row 1000m 50 Single-leg Stand ups, 12″ 30 Burpees __________ RX+ Bike 50 cals 50...

MAY 14, 2018

BARBELL Back Squat, Max Reps at 77.5% *The goal is 12 reps. If your max reps effort leaves you short of 12, rack the weight, rest as needed and finish the balance of you reps. Score = set w/ most reps on your way to 12. ACCESSORY Handstand work:  5 sets of 60 seconds...