Blog News

  • April 30, 2017

    Rest Day Prepare for Testing week

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  • April 29, 2017

    Today Saturday will be the last day of our current cycle and Monday will begin testing for our new 8 week Core and Endurance Program. Lets prepare for lots of running, body weight movements, and core intensive exercises.  Strength 5x12 Bulgarian Split Squats 5x8 One Arm Ring Rows5x10 Strict HSPU 5x10 Ring Pull ups Conditioning Complete 1 Round every 3 Minutes of the following movements for 5 Rounds: 25 Wallballs 20/14 20 Burpees 10 Sumo Deadlift High Pull 115/75 

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  • April 28, 2017

    Strength  5 x 9 Front Squats @75% 6 x 5 Clean Grip Deadlifts (No Hook Grip) 8 x 3 Jerks (Off the Blocks) Build to Load with good form Conditioning 15 Minutes Cap: 4 Rounds  15 Overhead Squats 135/95 5 Tire Flips

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  • April 27, 2017

    Active Recovery  40 Minutes EMOM Rotating  Min 1 - 1 Seated Rope Climb - Leg Less Min 2 - 50 Double Unders  Min 3 - 10-15 Chest to Bar Min 4 - 200m Run 

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  • April 26, 2017

    Strength  5x12/12 Dumbell Bent Over Rows 5x12 Leg Extension 5x12 Dumbbell Hammer Curls (Only to 90 Degrees) 5x12 Laying Leg Curls 5x12 Dumbbel Skull Crushers FROM (Full Range of Motion) Power         20 Rounds          10 Seconds ON // 20 Seconds OFF          Assault Bike  Conditioning            Buy In: Accumulate a 2 Minute L-Sit             5 Rounds for time:           30 Pistols            20 HSPU           Buy Out: Accumulate a...

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