3 Ladders

Monday, February 27, 2017 Burpee + Back squat ladder(185,135)(165,115)(135,95)(95,65) Rest 3 minutes Burpee + Shoulder-press ladder(115,80)(95,65)(75,55)(55,35) Rest 3 minutes Burpee + Deadlift ladder(245,175)(205,145)(175,125)(115,80) This is a...

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Badger

Saturday, February 25, 2017 “Badger” 3 Rounds for time: 30 Squat Cleans (95,65)(75,55)(55,35)(35,15) 30 Pullups 800 Meter Run Hero workouts are always difficult and rightly so. Try to take this one on in 3 or less sets and keep your...

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Front Squat Friday

Friday, February 24, 2017 Front Squat: 3-3-3-3-3 Today is another opportunity to add to your February PR’s! You guys have been crushing it lately. It all comes back to being able to put all of your effort into strength work or all of it...

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4 Minutes

Wednesday, February 22, 2017 4 Minute AMRAP: 100 Meter run 15 Power Snatches(75,55)(55,35)(35,15) *Rest 4 Minutes 4 Minute AMRAP: 100 Meter Run 12 Power Snatches(95,65)(75,55)(55,35)(35,15) *Rest 4 Minutes: 4 Minute AMRAP: 100 Meter Run 9 Power...

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Filthy

Tuesday, February 21, 2016 For time: 50 box jumps (24,20) 50 jumping pull-ups 50 kettlebell swings (53,35)(44,26)(26,18) 50 walking-lunge steps 50 knees-to-elbows 50 push presses (45,35)(35,15) 50 back extensions(supermans) 50 wall-ball shots...

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Cleaning it Up

Monday, February 20, 2017 Power Clean: 3-3-3-3-3 The barbells are back out again and our mission is to achieve a 3 rep max power clean. This is touch and go and must be received above parallel. Take your time building up while focusing on making...

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