8/18/17 “Snatching Nancy”

Strength: 6×3 overhead squat (building) Conditioning: “Snatching Nancy” 4 rounds for time 400 meter run 15 squat snatches 95/65 Core: 8x tabata plank holds on...

8/17/17 “Swingington”

Strength: 12 minutes to build to a heavy split jerk for the day Conditioning: 28 kbs 55/35 500 meter ski erg 28 kbs 55/35 @ 7 minute mark 26 kbs 55/35 500 meter ski erg 26 kbs 55/35 @ minute mark 24 kbs 70/55 500 meter ski erg 24 kbs 70/55 @ 18 minute mark For time 22...

8/16/17 “Hero Wod Jason”

Strength: 7×2 – 1 and 1/4 front squats (building) Conditioning: “Hero wod Jason” S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in...

8/15/17 “MHTH”

Skill: 4 sets of each 2 wall climbs plus :30 hs hold :30 hollow rock hold :30 superman hold 5 top down pull up decent :5 decent (for those who have strict pull-ups 1 strict pull-up :3 decent down) Conditioning: 21 minute emom Minute 1 – 2 rope climbs 15ft Minute...

8/14/17 “The Fluffenstuffer”

Strength: A. 3 rep back squat @ 78% of your 1 rep max back squat (this is a very tough 3 for the day!) B. 15 reps @ 55% of 1 rep max back squat Conditioning: 15 minute Amrap 1600 meter row In the remaining time AMRAP 10 abmat sit-ups 10 wallballs...