• Monday, August 25th

    Mobility: partner Gas Pedal stretch

    Strength: 10 minutes to work up to 75% of your 1RM Snatch
    -then-

    Every 30 seconds for 5 minutes: 2 Snatches @ 75% of 1RM

    W.O.D: For Time

    10/9/8/7/6/5/4/3/2/1

    Overhead Squats 95/65#

    Box Jumps 30/24″

    Midline: 3×15 GHD Reverse Hypers

  • Saturday Awesomeness, Aug 24th

    Reminder: Mobility @ 9am!

    Strength: 15 minutes to build to a 1RM Bear Complex

    W.O.D: For Time

    15/12/9/6/3

    Bear Complex 115/75#

    Toes to Bar

    Midline: Work on your weakest link

  • Friday Funday, Aug 23rd

    Mobility: Partner shoulder gas pedal

    Strength: Seated Barbell OH Press 5-4-3-2

    Legless Rope Climbs 1-1-1 (from seated position)

    *Rest 2 minutes between sets

    W.O.D: For Time

    75 calorie row

    -then-

    10/20/30

    Russian KB Swings 32/24kg

    *Burpee “Over the Box” Jumps 24/20”

    -then-

    Highbury Hill Run (13th ave)

    *athlete may touch top of box

    *20 minute cap

    Midline: 100 abmat sit ups for time