12/3 Monday

SWOD: 10×10 bench press @50% (4-0-4-0  with :60 rest) METCON: Climb the ladder as high as possible in 14:00 1 CJ 2 push ups 2 CJ 4 push-ups 3 CJ 6 push-ups 4 CJ 8 push ups 5 CJ 10 push-ups 6 CJ 12 push-ups 7 CJ 14 push-ups 8 CJ 16 push-ups 9 CJ 18 push-ups 10 CJ...

11/21 Wednesday

No 5am class today! SWOD: GVT: Bent over row 10×10@ 50% 4-0-4-0 with 1 min rest  METCON: OTM x10 30 dubs  10 DB push press 35/25 Then… max push ups in :60 max air squats in :60 max burpees in 2:00  ...

11/19 Monday

German Volume Training (GVT): We are changing up our strength focus starting this week.  We are beginning a 12 week strength cycle commonly called German Volume Training.  It has its roots in german weightlifting and it is intended to help athletes break through...