Wednesday

Wednesday September 23rd 1. AMRAP 3 mins X 4 25 Double Unders 8 DB deadlifts (50/35#) 25 Double Unders 4 DB Thrusters (50/35#) Rest 3:00 between AMRAPS 2. extra: In as few sets as possible, walk 200m with an empty bar overhead, in your snatch grip.

Tuesday GAINZ

Hopefully you all consumed some muscle building protein after today’s workout. Muscular overload is the perfect opportunity to grow your muscles. Tomorrow will be a whole lot of cardio.  Might as well balance the week out, so far. Continuous power snatches, for a...

Swolebraham Lincoln

Monday September 21st  1. 3 rounds Max reps bodyweight back squats Rest 3:00 2. 21-15-9 DB Bench Press DB Strict Press DB Hang Power Cleans DB Weights: Two 50/35s

Friday cardio day

what a heavy loaded week!! I hope you are all eating and sleeping properly to recover from all of the work we’ve done this week. Tomorrow you can ‘rest’ by way of cardio, haha Friday September 18 1. Deadlift 10-10-10 2. 3 Rounds 800m run 4:00 Row/bike as...

Dumbbells Galore

If you love Dumbbells, then tomorrow is your day!! Thursday September 17th 10 Rounds 10 DB step ups * 8 DB Hang Snatches * 6 DB Push Jerks * 4 DB Thrusters ** 2 Devil’s Presses ** DB weight (50/35#) / Box Height 24/20” * 1 DB ** 2 DBs

Better Air

Finally a small break in the air quality... thanks for being patient with last minute changes, as we continue to navigate 2020. We know everyone wants to get back to normal. Wednesday September 16th 1. Every 3 mins for 12 mins 3 push press + 3 push jerks *from the...

Manic Monday

welp... let’s see how you do... happy Monday!! Haha  be smart about your sets and modify where you might need to. This is a LOT of work Monday September 14th For Time 10 bar muscle ups (sub with pull ups) 30 Overhead Squats (95/65#) 50 Push Ups 70 Box Jump Overs...

Never Forget …

19 years tomorrow!  Wow.  I can’t believe it has been that long. Where were you 19 years ago when the terrorist attacks occurred? I was heading to work and it took a while for it to sink in, what was actually going on. We had family and friends in the city and it took...

Light DT

Thursday September 10th 1. Strength Hang Power Clean 3-3-3-3 2. Conditioning "DT" 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Barbell: 135/95# (max weight)

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