Strength: Back Squat 1×10@60%, 1×8@70%, 1×6@75%, 1×4@80% WOD: “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group,...Read More
It goes just like the song….. On the first day of Christmas my true love gave to me, 1? On the second day of Christmas my true love gave to me, 2?, 1? So on and so forth so that the rep scheme is as follows: 1 2-1 3-2-1 4-3-2-1 5-4-3-2-1 6-5-4-3-2-1 7-6-5-4-3-2-1 8-7-6-5-4-3-2-1 9-8-7-6-5-4-3-2-1...Read More
Regular schedule Monday the 23rd Closed the 24th and 25th Closed morning and noon on the 26th. Open 5:30, 6:30, 7:30 Regular schedule Friday the 27th and Saturday the 28th Happy Holidays everyone! Read More
Barbell warm-up Clean 1X2@70%, 1X2@75%, 1X2@80%, 1X2@85% WOD: 1 min AMRAP- KBS (53/35) rest 1 min 4 min AMRAP 5 Hang power clean (70%) 5 HSPU rest 2min 4min AMRAP 5 Hang power clean 5 Tall box jump (30/24) rest 1 min 1 min AMRAP- KBSRead More
Skill: Muscle-up practice WOD: Against a 3min clock with 3 min rest for 4 rounds Row 250m 15 pull-ups ME wall ball *score is number of wall balls after 4 roundsRead More
1) EMOM x 10 2-Position power Snatch (high hang, mid hang) at 70% or less of 1RM 2) 1RM Back Squat 3) RDL 5×5 4) Use remaining time to work on a goat or mobilizeRead More
