Friday, December 29th

Friday, December 29th

Friday, December 29th Metcon: On paper this probably doesn’t look too bad because in theory you should have at least 35-40s of rest each set. Maintaining those intervals is the challenge today with your score being slowest split. Don’t go out too fast! WOD...
Thursday, December 28th

Thursday, December 28th

Thursday, December 28th Strength: Technique work on Sumo Deadlift today, building to a challenging set. We are going to see this next month done for speed work off the floor so today will be a good indicator of where you’re at. Reset on each rep and really work...

Wednesday, December 27th

Wednesday, December 27nd Strength: Spend some time working on Handstands today either with HSPU or getting comfortable kicking up and performing a hold. We are accumulating volume today with wide-grip pull-ups. Wide-grip develops lats/rhomboids. You can accumulate...

Friday, December 22nd

Friday, December 22nd Strength: Final week of Speed Back Squats. If you were fast last week add 5-10# to the bar. If you were not here then focus on being fast/efficient on each set. Final week of Speed pulls Deadlifts. All sets should be fast/efficient (done last two...
Thursday, December 21st

Thursday, December 21st

Thursday, December 21st Metcon: You should have between 7-8 minutes to work through AMRAP after you complete 40 calories. Effort today should be around 80% of Max. Both of your scores should be close. Finisher: Make sure core stays engaged for both carries. WOD In a...