Training of the Day Box squat 2 reps every :30 for 7 minutes @ 60% 1RM *Stop completely on the box. Explode up then AMRAP 9 minutes 6 Box jump 12 push up (hand release)Read More
Training of the Day TUT Dead lifts 6-5-4 @ 55% 1/6 then 2 minute max rep KBS :30 rest 2 minute max rep pull up :30 rest 2 minute max rep KBS Beginner class 7:30p Dead lift skill practice 12 minute ladder 3 barbell push up 3 wall ball 6 barbell push up 6 wall...Read More
Training of the Day Time under tension Overhead squat 6 down, 3 hold, 1 second up 5-5-5-5 @ 60% then 4 rounds for time…. 20 Ring dips 150m run 15 power snatch Beginner Class 7:30p pull up and ring dip as a skill AMRAP 10 minutes burpees on the :30 do 3 pull ups on...Read More
Training of the Day 2 minute wall sit hold 500m run 2 minute plank hold 40 push ups 2 minute dead hang 30 pull ups 2 minute wall sit Break up each static hold as needed but complete a total of 2 minutes of each before moving on.Read More
There are as many opinions on what we should eat as there are experts on the subject. The issue becomes even more convoluted when people with little to no background interject their opinions. The simple truth is there is no perfect diet, no magic answer to the question “what should I eat to preform better?”...Read More
Training of the Day Jerk / Jerk On the minute do, 1 power jerk, 1 split jerk @ 85% of Jerk 1RM x7 minutes then AMRAP 9 minutes 40 double under 100ft overhead walking lungeRead More
Training of the Day Clean pulls (Start at just above the knee, fast pull through full extension point) 3 every minute on the minute for 8 minutes @ clean 1RM then 21-15-9 cleans (65% 1 RM) wall ballRead More
Training of the Day Muscle up practice or… 3 every minute on the minute for 8 minutes then 10-1 / 1-10 pull up box jump (30/24) Beginner class 7:30p squat (back, front, overhead) 21-15-9 wall ball burpee run 150m after each roundRead More
