1 Rep Max Back Squat… Starting Monday September 29, we will take a few days to attempt and record our 1 Rep Max Lifts. I need EVERYONE to participate, it is very important that we know this information. Please use the whiteboard located on the first Olympic platform to record your daily lifts for the…

Warm Up: 6 Minutes of Max Double-Unders/Practice Shoulder, Hamstring and Hip Mobility Skill: 21-15-9 Toes to Bar Kettlebell Swings 6 Minute Cap – (70/53), (53/35), (44/26) rest/adjust weights, and then… WOD: 40 Deadlifts 30 Wallballs 20 Hang Power Cleans 10 Bar Muscle Ups *Please talk with your coach about a legitimate working weight. You will…

Rest day… or complete the following for time: 25 Burpees 2500 Meter Row 25 Burpees 2500 Meter Run 25 Burpees

Here’s the workout for Wednesday September 24 2014 Warm Up Shoulder and Hip Mobility Hamstring, Groin and Lat-Stretch EMOM – 10 Minutes (even) 5 Strict Pull Ups (odd) 20 Hollow Rocks *Absolutely no kipping, try to keep each pull-up as strict as possible. Using a blue or green band is an option for those that…

Here’s the workout for Tuesday September 23 2014 Tier 1, 2, and 3 In teams of 2, please complete the following: 800 Meter Farmer’s Carry and then…   EMOM – 15 Minutes 10 Burpees + Max Effort Plank Please use two dumbells or two kettlebells. Men should use 70# or 53# as a challenge weight.…

I hope everyone is enjoying their Football Sunday! Here’s the workout for Monday September 22 2014 Tier 1 Warm Up Mobility, Stretch EMOM – 12 Minutes (even) 6 Back Squats @ 50% body weight (odd) 100 Meter Sprint Tier 2 Warm Up Mobility, Stretch EMOM – 12 Minutes (even) 6 Back Squats @ 75% body…

Tier 1 3 x 3 Strict Press (start at a challenge weight) 3 x 3 Push Press (add 5 to 10 pounds)… 3 x 1 Split Jerk (add 10 to 20 pounds) Tier 2 3/3/3 Strict Press (start at 55-60% of 1rm strict press) 3/3/3 Push Press (start at 60-65% of 1rm push press) 1/1/1…