09.19.18

Wednesday, September 19, 2018 “Nate” Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings (70,55)

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09.18.18

Tuesday, September 18, 2018 Snatch: 2-2-2-2-2-2 These will be touch and go reps for 2’s. Newer athletes should take their time building up to make sure to learn the technique. You guys that are more experienced can go heavy but still make...

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09.17.18

Monday, September 17, 2018 Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots(20,14) 1 minute of deadlifts(115,75) 1 minute of med-ball sit-ups 1 minute of hang power cleans(115,75) *Rest 1 minute Saved...

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09.12.18

Wednesday, September 12, 2018 3 rounds for time of: 25 dumbbell push jerks(35,25) 50 double-unders 25 weighted step-ups(35,25) 50 double-unders All you need for this one is a pair of dumbbells and a jump rope. It is the simple ones that will get...

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09.11.2001

Tuesday, September 11, 2018 “343” In Teams of 2 complete: 100 Deadlifts (155,105) 100 Power Cleans (135,95) 100 Shoulder to Overhead (115,80) 43 Synchronized Burpees On September 11, 2001, 343 FDNY firefighters lost their lives due to...

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09.10.18

Monday, September 10, 2018 Back Squat: 5-5-5-5-5 Heavy Monday is here again! We last did a 5 rep back squat June 13. Check out your previous weights and make a plan before you come in to build up and crush it. Heavy squats on Monday are proven to...

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