Posts from January 2017

Gymnastics Focus: 3 reps for 10min EMOM (choose pull-ups, C2B, Bar MU or Ring MU) Strict Dips[…]

8 MIN Alternate EMOM (30 sec on/off) A: OHS 95/65# Double unders * Rest 2 minutes B:[…]

Rest Day!

2,000m Row TT

“Le-Sham” 7 Rounds for time: 12 Thrusters 95/65# 12 Bar-facing burpees We are going to miss you[…]

Olympic Lifting Focus: For QUALITY 3 Position Snatch 70% (8 sets) (alternate start position, set 1 start[…]

Deadlift, rest 3 – 5 minutes between sets 1 x 8 @ 60% 1 x 6 @[…]