March 27, 2019 Wednesday

Part 1 of 3 DB Strict Press, NO DIP 1 min rest then next AMRAP

Part 2 of 3 Push Press, ONE DIP 1 min rest then next AMRAP

Part 3 of 3 Push Jerk, DOUBLE DIP


March 26, 2019 Tuesday

Warm up - Not For Time

3 RFT -3 rounds of NATE -400m run -1 min rest *1 round of NATE is -2 MuscleUps -4 HSPUs -8 KBS (2/1.5) 30 min cap

Cool down - Not For Time


March 25, 2019 Monday

Warm up - Not For Time

Part 1 of 3 No rest, go right into part 2. Use collars

Part 2 of 3 No rest, go right into part 3. Use collars

Part 3 of 3 Use collars

cool down - Not For Time

5 min slow pedal on bike


March 23, 2019 Saturday

Partner WOD

One partner completes a whole round while other partner rests then switch. -10/7 Cals We last did this 3/3/18


March 22, 2019 Friday


March 21, 2019 Thursday

Recovery Day

Controlled movements, moderate pace on ergs 19.5 prep 3 min rest then next AltEMOM

Controlled movements, Tuck Jumps, moderate pace on ergs 19.5 prep

Cool down - Not For Time


March 20, 2019 Wednesday

Warm up - Not For Time

Technique Day

Scale to a weight that is manageable for all 40 reps. If going overhead is not happening today then focus on power clean.. Scale to DBs as needed

Cool down - Not For Time

Upper back & shoulders Quads & IT Band


March 19, 2019 Tuesday

Warm up - Not For Time

8/8 banded side steps alt. superman raises ---> left arm & right leg up, then right arm & left leg up.

Heavy Day!

We're going 1RM heavy today in the allotted sets. Plan your sets accordingly!

Rowing Balls

12 Min cap


March 18, 2019 Monday

Warm up - Not For Time