Wednesday Supplemental 3 x 5 Overhead Squat Power Power Snatch 12 x 1 Across Every 40 Seconds Rest 3 Minutes Squat Clean 12 x 1 Ascending Every 40 Seconds Rest 4 Minutes “Annie on a Boat with No Paddle” 50 ... Read More

Tuesday Supplemental 8 x 3 Overhead Squat Strength Front Squat 6 x 5 Every 2:30 Minutes Power Clean and Jerk 3 x 2 Every 1:30 Minutes Workout of The Day Teams of 2 or 3, 5 Rounds: 1:00 at each ... Read More

Memorial Day 1 Mile Run 10 Rounds 10 Pull Ups 20 Push Ups 30 Squats 1 Mile Run or 1 Mile Run 20 Rounds 5 Pull Ups 10 Push Ups 15 Squats 1 Mile Run or 4 Rounds of 400 ... Read More

Friday Strength Bench Press 6 x 5 every 3 minutes 5 Rounds 10 Strict Pull Ups 20 Wall Balls 25/16 30 Double Unders Supplemental Endurance 1200 meter row 800 meter run 1200 meter row

Thursday Strength Back Squat 6 x 5 Workout of The Day Every 3 Minutes for 10 Rounds 10 GHD Sit Ups 12 Push Ups 10 Calories AirDyne

Wednesday Snatch 20 Minutes to build to a heavy single Clean and Jerk 20 Minutes to build to a heavy single Workout of The Day 21-15-9 Overhead Squats 115/85 Toes to Bar Box Jumps 30/24

Tuesday Workout of The Day 1000 Meter Row 800 Meter Run 10 Rope Climbs 60 GHD Sit Ups 8 Rope Climbs 40 Calories Airdyne 6 Rope Climbs 20 Burpees 2 Rope Climbs 800 Meter Run 1000 Meter Row

Monday Supplemental 7 x 2 Snatch Cleans 4 x 2 Every :90 Seconds Workout of The Day 15 Rounds 2 Cleans 205/145 185/125 155/105 3 L Hang Pull Ups 4 Strict Handstand Push Ups Supplemental Endurance 6 x 300 Meter ... Read More

Friday Strength Single Arm Row 5 x 10 Every 2 Minutes T Bar Row 5 x 10 Every 2:30 Minutes Pendlay Row 5 x 10 Every 3 Minutes Workout of The Day 3 Rounds 30 Wall Balls 20/14 30 Calorie ... Read More

Workout of The Day 2000 Meter Row 1 Mile Run 1000 Meter Row USD Loop