Mobility: glute roll-out with ball or roller Barbell warm-up EMOM x 16 Even: Hang power clean + hang clean + clean + jerk (split or push) Odd: 3 MU’s (scale to jumping MU’s or 3 strict pull-ups/ring rows + 3 strict dips) Rest, then cash out: 3x250m row with 3:1 restRead More
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