Monday 25 Aug

August 24, 2014

A. Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep DEMO VID
(buildin ...

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Wednesday 13 Aug

August 12, 2014

STRENGTH/SKILL
5x5 Front squats @75% 1RM

WOD
5 Rounds
20 alt KB snatc ...

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Tuesday 12 Aug

August 11, 2014

STRENGTH/SKILL
5x5 Deadlift @ 70, 75, 80, 85, 85% of 1RM

WOD
12min AMRAP
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Monday 11 Aug

August 10, 2014

STRENGTH/SKILL
20 rep Back Squat @ 65% 1RM

WOD
16min AMRAP
5 Curtis P ...

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Saturday 16 Aug

August 15, 2014

A. Every minute, on the minute, for 15 minutes:
Clean
*Minutes 1-3 – 55-65%
*Min ...

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Friday 15 Aug

August 14, 2014

A. Five sets of:
Front Squat x 2 reps
Rest as needed
- Loads per set (by %): 60, 7 ...

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Thursday 14 Aug

August 13, 2014

A. Ten sets of:
Swim 50 meters @ 50-60% effort
Rest 60 seconds

B. Mobility ...

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Wednesday 13 Aug

August 12, 2014

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
- Build over the cours ...

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Tuesday 12 Aug

August 11, 2014

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps
(goal is to set your hands in your ...

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Saturday 9 Aug

August 8, 2014

A. For max reps:
2 Minutes of Rope Climbs (15′)
Rest 60 seconds
2 Minutes of Al ...

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Friday 8 Aug

August 7, 2014

A. Every minute, on the minute, for 15 minutes:
Hang Snatch + Snatch
- Loads per set (b ...

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Saturday 9 Aug

August 8, 2014

Partner WOD
For time: In teams of 2
1 Mile run with Med ball 20/14 (Both partners run to ...

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Thursday 7 Aug

August 6, 2014

A. Make up any of the 1RM movements you missed from last week. 
- We start a new cycle on Mon ...

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Monday 25 Aug

August 24, 2014

STRENGTH/SKILL
20 rep Back Squat - Using 70% of your 1RM
- This is the last week for thi ...

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Wednesday 6 Aug

August 5, 2014

STRENGTH/SKILL
15min to establish 1RM Front Squat

WOD
\"Grace\"
30 Cl ...

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Friday 15 Aug

August 14, 2014

STRENGTH/SKILL
20 rep unbroken Back squat @65% of 1RM

WOD
For time: (25min ...

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Tuesday 5 Aug

August 4, 2014

A. Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps
- Go as heavy as p ...

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Tuesday 5 Aug

August 4, 2014



STRENGTH/SKILL
5x5 Back Squats @75% of 1RM

WOD
\"Death by Bu ...

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Thursday 14 Aug

August 13, 2014

REST DAY ...

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Friday 22 Aug

August 21, 2014

A. Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 s ...

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