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Monday 1rd every 5 min x4 Run 400m 8 Front squat increase wt each rd (From floor) start at 65% 40 DU This is a different type of strength workout. The goal is to see what you can get up to with an elevated HR. We define strength as the functional application of force. So

Monday Veteran’s Day Tuesday Back squats 5-4-3-2 85-90-95-100% 12 min AMRAP 4/4 OHL R 53/35 4/4 OHL L 8 KB squats 2×53/35 8/8 KB PP(1×53) 60 DU Last week of the squat cycle! Time to see those gainz. If you haven’t been consistent, back it off. It should be hard, but I want you all

Monday Back squats 6-4-3-2 80-85-80-95% 600m run 50 Wall balls 20/14 400m run 25 wall balls 20/14 The squats are really heavy now. If you haven’t been consistent scale this back 5-10%. Hit the run at 85%, and then get as many of the 50 wallballs as you can unbroken. Once you get to the

Monday 2 Power snatch+1 OHS EMOTMx8 15-12-9-6-3 Power snatch 95/65 Ring pushups 200m run Focus on a tight bar path on the power snatch and staying engaged during the squat. Use a weight you can do 15x in a row for the wod. If you need to break the reps, it should be on the

Monday Back squats 3×8 75% 10 pullups each round 3rds 20 Goblet squats7 70/53 4 wall walks 50 DU Week 3 of the squats. Have way done after this week folks! Stick with them and you’ll see some major gains. Start the wod with a KB you can get all 20 on the first round.

Monday 3×5/5 windmills+5/5 single arm OHS PVC 13.1 17 min AMRAP 40 burpees 30 snatch 75/55 30 burpees 30 snatch 135/75 20 burpees 30 snatch 165/100 10 burpees Max reps 210/120 This is both endurance and strength. To get to the heavy weights, you gotta earn it. If these weights are too, heavy, dial them

Monday 8 October Back squats 3×10 65% Super Set 10 strict pullups 3 Rounds 18 Cal Bike/Row 18 Dumbbell Walking Lunges 50/35 18 Kettlebell Swings 70/53 Today is day 1 week one of our squat cycle.  Don’t worry if this seems too easy, it starts off slow and builds steam over the next month.  Week

Monday Power clean+FS+clean 1rd every 90 secx7 21-15-9 Squat clean 135/95 Knees to elbows 200m run The complex is meant to piece together the entire movement of the clean. This will help all ability levels master the movement. The wod is more of a sprint. Try and break the cleans up in even sets if

Monday 24 September TTB warmup Barbell cycling skills Running clock 30 power cleans 185/125 immediately into : 3 Rounds 12 Box Jump over 12 PP/PJ 135 12 TTB This starts off with grunt work, and ends with a sprint. The goal should be a consistent pace on the cleans. Don’t start off too fast. The

Hey guys, I want to shed some light on exactly how the body adapts to getting stronger, and how it relates to the programmed WODs.  There are 2 ways the body gains strength, adaptations within the muscle itself, or the central nervous system.  So, when we do higher rep ranges, this causes muscles to be