Monday, May 22

Training Day Strength/Skill: A1) HSPU Negatives 5-5-5+ A2) Hollow Hold 3x:20-30 Conditioning: 5 rounds for Quality: Run 200m (Row 250 if raining) 10 Handstand Pushups 20 Shoulder Taps Post efforts to comments/zen planner/whiteboard.    

Sunday, May 21

Great work last week! Keep working hard…we have two Competition Days coming up. Stay focused on your Training Days, and attack your Comp days. Just a reminder, next Monday is Memorial Day. We will host our 9th annual Memorial Day Murph at 10am. We will close the gym on that … Continue reading

Saturday, May 20

Partner Saturday! Today’s WOD: Partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 16 Kettlebell Swings 8 Pull-Ups Rest 4 minutes AMRAP in 8: 8 Wallball Shots 8 Box Jumps Rest 4 minutes AMRAP in 8: 8 Alternating Single-Arm Dumbbell Snatches … Continue reading

Friday, May 19

Max Effort Day Today’s WOD: 4:00 AMRAP Burpees -Rest 3:00- 3:00 AMRAP Burpees -Rest 3:00- 2:00 AMRAP Burpees -Rest 3:00- 1:00 AMRAP Burpees Post total reps to comments/Zen Planner/Whiteboard  

Thursday, May 18

Training Day Strength: A1) Supine RR 6×5-8 A2) Hip Ext. 6×5-8 Condtioning: Tabata (The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.): Kettlebell Swing Pushups Situps Renegade Row Post score to Zen Planner/comments/Whiteboard