Wednesday 190424

WHITEBOARD BRIEF – Metcon: Work with a partner today with a running clock of max 400 meter runs and snatches then ending with 400 meter runs. Your score will be your total number of 400-meter runs and [...]

Tuesday 190423

WHITEBOARD BRIEF – Strength: Today will be a superset of DB Bench and ring rows with rotation. Use 2 sets to work up to your desired weight today and then complete 4 sets of each movement [...]

Monday 190422

WHITEBOARD BRIEF – Strength: Today we are building to a 1RM Back Squat. Be smart and have a plan in place on how you’re going to beat your previous 1RM by 5#s. – Metcon: This metcon is [...]

Saturday 190420

WHITEBOARD BRIEF – Metcon: Hero WOD ”Jerry”. This is a great workout to test your aerobic capacity. Don’t worry about hitting a PR on your first Mile. Start with a pace you know you can maintain. [...]

Friday 190419

WHITEBOARD BRIEF – Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles. – Metcon: This month we have been focusing on strict movements. Today we [...]

Thursday 190418

WHITEBOARD BRIEF – Strength: Today we are completing 6 x 3 power cleans followed by some single-leg work which we’ll review. All of this work should be challenging. Your clean technique should be consistent across all [...]

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