Wednesday June 6, 2018

Strength/Skill Work:

Bulgarian Split Squat

3×10 BSS

in between sets :20 overhead hold +10 dumbbell press


5 rounds

Run 400m/Row 500m/Bike .8 miles

21 wallballs 20/14

12 box jumps

rest 1 min

Tuesday June 5, 2018

Workout: 20 minutes

Every 2 Min for 10 minutes

Run 200 m

Max Pull-ups (or jumping pull-ups)

Every 2 Min for 10 minutes

Run 200 m

Max Push-ups (or jumping pull-ups)



3 x 100 yard sled push

these should be heavy and fast.

Monday June 4, 2018

A new week!

Crush your first workout.

skill/strength: squat clean

1 every minute on the minute for 15 minutes.


12 min EMOM *

Min 1:  12 kb swings 70/53

Min 2: 12 deadlifts 225/155

*final minute of each movement do max repetitions. The total will be your score.

Friday June 1, 2018

Linda(Regional Style)*


Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

Time cap: 25 Min

*We will set up multiple stations and various scales. The goal here is to pick challenging weights that are also doable. So not to light and not to heavy but just right. Also coaches will stagger start classes so that not everyone is running to the same bar off the jump. The goal on this workout isn’t to just motor through light weights but to methodically move through the movements focusing on great technique and smart sets.

Thursday May 31, 2018



Single Arm KB Thrusters 53/35*

Box Jumps 24/20

*Alternate arms as needed. Fist of the working arm must start below the chin and the KB must be held in the crook of the elbow while in the bottom the squat.