WOD Nicolle 20 min AMRAP 400 Meter Run Max Rep Pull-ups *Score is total Pull ups Gym Notes Men your T-shirts have ARRIVED! They are bagged and ready for you to pick up. The annual AMAZING RACE is back! Saturday June 29.  Time & place TBA. If you are interested and want to be put […]

This is the last week of our Conjugate & Endurance Cycle.  We will be MAXING this week to re-test from week 1.  What did you think of this cycle? Post to comments Strength Max Bench Press Conjugate & Endurance Max Handstand Push ups 30 sec ON 30 sec OFF 15 Push Press (45/65) Max Banded […]

Strength Banded DL 8 x 1 40-50% Conjugate A1) Deficite DL 3 x 5 20-15-10 B1)  Banded KB swings (heavy) B2)  GHD *In between each round 15 Broad Jumps End with: 100 Stationary one leg good mornings with barbell Endurance 5 Rds 12 elevated Ring Rows (feet on box or plates) 6 Burpee Box Jumps […]

Teams of two; teammate a carries 60 lb sandbag out and around mailbox teammate b carries a plate overhead out and around mailbox 25/45 then split work b/n you and partner 100 lunging steps 100 situps 100 kb swings 35/55 100 mountain climbers switch sandbag and plate and carry out and around mailbox

ME Max back squat (with bands from top of rack) Conjugate a1.  10 box jumps 24/30 a2.  15 straight leg raises a3.  15 banded pull throughs 4x Sumo Deadlift 5×5 @ 75% Endurance Run 800m 20 pistols (10 per leg) run 800m 40 kb snatch (20 per arm) 35/55 run 800m 20 handstand push ups […]