Monday 201116

WHITEBOARD BRIEF - Strength: Build to a max Squat Clean Thruster (Cluster) in 9 sets. This will prepare you for the Metcon which also has Squat Clean Thrusters with a light load. - Metcon: Benchmark workout that’s [...]

Saturday 201114

WHITEBOARD BRIEF - Metcon: You'll be working with a partner, but both athletes will be working at the same time in the first EMOM part of the workout. You'll accumulate max reps for each station. You'll [...]

Friday 201113

WHITEBOARD BRIEF - Strength: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements resting 45s between each movement until you've done 4 total sets of each. [...]

Thursday 201112

WHITEBOARD BRIEF (0:00 - 3:00) - Strength: Week 2 of Dynamic Effort work with Front Box Squat and Landmine RDL. Your weights this week should only be slightly heavier, but all sets should be fast and [...]

Wednesday 201111

WHITEBOARD BRIEF - Metcon: Our Veteran's Day Hero WOD today is "Holleyman", In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based [...]

Tuesday 201110

WHITEBOARD BRIEF - Strength: Second, and final, week of Speed Bench Work. Your weight should be about 5% heavier than last week. Ensure you are being as explosive as possible each set. It may feel [...]

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