We will continue to get you prepped for the 3’s Company competition coming 28 August. We have over 25 teams signed up and ready to rock, so we will get you ready. We will be starting a clean/front squat cycle next week. The cycle is 10 weeks longs and in the early stages it will not mess with your prep for the comp, so you can train with intensity. I saw Monday’s movement – the thruster + push press in the wilds of the internet somewhere. We haven’t done thrusters in forever, so do them, but do them weird. Workout of the Day Up Ladder 1-2-3-4-5-6-7-8-9-10Thruster + Push Press 75/55Alternating toe to bar – each leg For example:1 Thruster + Push press, 1 Right Leg toe to bar, 1 Left Leg Toe to bar2 Thruster + Push press, 1 R, 1 L, 1 R, 1 L Thruster + Push Press...Read more

Workout of the Day AMRAP 93 Handstand Pushups1 Clean 205/1454 HSPU1 Clean5 HSPU1 Clean….HSPU go up by one each round, cleans stay the same.Read more

We will continue to test some stuff after the back squat cycle. Friday will be the split jerk. I’ve adjusted the warm up reps down. The idea is to get ready for the big, single lift. If it feels heavy early, go down to singles. Split Jerk for load:#1: 3 reps @ 30%#2: 3 reps @ 30%#3: 3 reps @ 50%#4: 2 reps @ 65%#5: 1 rep @ 75%#6: 1 rep @ 85%#7: 1 rep @ 95%#8: 1 rep Core AMRAP 66 DB/KB Plank Pull Through6 Left Leg V Up6 Right Leg V UpRead more

***Always make sure you sign up for classes. NO 9am 8/5, 8/6, 8/9. No 12:30pm 8/9. No ROMWOD 8/5, 8/6, 8/9*** Over the next 3 weeks, I will continue to add in components to prepare out athletes for the 3s Company event on 28 August. I will also be adding this into the accessory work as well – don’t forget to check the accessory work tab! Hey – if you have a team, but HAVEN’T REGISTERED YET – CLICK HERE Workout of the Day AMRAP 123 Bar Muscleups3 Burpee Box Jump and Overs 30/24Farmers carry the sled course down and back – any weight but 2 50/35 are recommended. Can be DB or KB. For scaled Sub Burpee Pullups for BMU and BBJO are 24/20Read more

*** NO ROMWOD or 9am on Thursday 8/5 or Friday 8/6. NO ROMWOD, 9am or 12:30pm on Monday 8/9*** Workout of the Day 21 Power Clean 155/1007 Handstand Walks across box15 Power Clean5 Handstand Walks across box9 Power Clean3 Handstand Walks across boxRead more