Shannon looks strong in that overhead position!   Conditioning In teams of three, complete five rounds each for time of: 300 Meter Run 20 Goblet Carry Walking Lunges (24/16kg) 5 Wall Climbs Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.   30-Day Ab Challenge: Day 12- 30 Crunches 20 V-Sits 26 Leg Raises 40 Second Plank HoldRead more

“Hey Bryan, when’s the last time you practiced your Split Jerk before today?” “Never. This is my first time.” Wow! Great form from one of our newer athletes!   Strength Deadlift (15 minutes to build to heavy 3RM of Deadlift) This is not necessarily meant to be a lifetime 3RM Deadlift. Reps should be “touch-and-go”, and mechanics should remain strong.   Conditioning For time: Deadlift x 15 reps (using 75% of today’s heavy triple) Hand-Release Push-Ups x 30 reps Run 800 Meters Deadlift x 10 reps Hand-Release Push-Ups x 20 reps Run 400 Meters Deadlift x 5 reps Hand-Release Push-Ups x 10 reps Run 200 Meters Deadlift sets are not designed to be unbroken. Move the weight safely. 800m Run = 2 x 400m laps Weight used in WOD can be tracked in “Comments” section   30-Day Ab Challenge: Day 11- 28 Crunches 17 V-Sits 25 Leg Raises 35 Second...Read more

Trev and Eryn sharing a bench on their Bulgarian Split Squats!   Strength Clean (Take 15 minutes and build to today’s 1RM Clean) Yes, a full squat clean!   Conditioning Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (Chest-to-Bar pull-ups for advanced athletes) Rest exactly 5 minutes, and then … Complete as many rounds and reps as possible in 5 minutes of: 6 Ring Dips 9 Box Jump Overs (24/20″) Modifications for Ring Dips are Matadors and then Box Dips Box Jump Overs can be step-overs for safety, as long as both feet touch the top of the box.   30-Day Ab Challenge: Day 10- 26 Crunches 15 V-Sits 22 Leg Raises 35 Second PlankRead more

Kaitlyn looking strong overhead!   Strength Split Jerk (Take 15 minutes to build to a heavy Split Jerk)   Conditioning Three sets for max reps: 135/95 lbs Ground to Overhead x 60 seconds Rest 2 minutes Having to do singles is ok, but do not spend a majority of your “On” minutes resting. Pick a weight where you can keep moving! Aim for at least 5-7 reps per minute   30-Day Ab Challenge: Day 9- 25 Crunches 15 V-Sits 22 Leg Raises 30 Second PlankRead more

Gwen with her DB Shoulder-to-Overhead last week!   Strength Three Sets Bulgarian Split Squat (8-12 reps (each leg)) Rest 30 seconds Pick one of these 3 exercises 1- Handstand Hold (60 seconds) 2- Wall Climb (5 Climbs) 3- Handstand Push-Up (Max Reps (Strict if you can)) Rest 2-3 minutes between sets   Conditioning Every minute, on the minute, for 6 minutes: 6 Thrusters (95/65) 6 Burpees Over the Barbell Track the weight used in the comments section, and aim to get all Thrusters unbroken.   30-Day Ab Challenge: Day 8- 22 Crunches 12 V-Sits 20 Leg Raises 30 Second PlankRead more