Weekly Brief We are now entering Week 3 of our current cycle, which means we are at the end of the first 3 week build on progressions. With this we will see some heavy work on a Pause Front Squat as well as a Heavy 3RM Bench Press. Our more dynamic work this week will […]

Monday, September 5, 2022 “Smykowski” For time: Run 6k 60 Burpee pull-ups If you’ve got body armor or a thirty pound vest, wear it. U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed […]

Saturday, September 3, 2022 Hero WOD “Kerrie” 10 Rounds for Time 100 meter Sprint 5 Burpees 20 Sit-Ups 15 Push-Ups 100 meter Sprint Rest 2 minutes *Wear a Weight Vest (20/14 lb) if you have one Time Domain: 1:45-2:30/Round Time Cap: 45:00

Friday, September 2, 2022 Video Brief: https://youtu.be/Dy8Hc4LvmXY Weightlifting Every 2:00 for 10:00 Snatch Complex (Pause Power Snatch Below Knee + Hang Squat Snatch) Set 1: 2+1 reps @ 65% Set 2: 2+1 reps @ 65% Set 3: 1+1 reps @ 70% Set 4: 1+1 reps @ 75% Set 5: 1+1 reps @ 75% % are […]

Thursday, September 1, 2022 Video Brief: https://youtu.be/Dd9IDbn_fy0 Weightlifting Tng Push Jerk 9:00 EMOM min 1-4-7: 5 Reps min 2-5-8: 4 Reps min 3-6-9: 3 Reps Load: Choice onditioning “Jean Girard” 16:00 AMRAP 1 Mile Run Buy-In — AMRAP 5 Strict Handstand Push-Ups 10 Wall Balls (20/14#), 11/10ft 25 Double Unders Goal: 1:00-1:30/Round 4+ Rounds QuickFit […]

Wednesday, August 31, 2022 Video Brief: https://youtu.be/UXkPPRWXIwM Absolute Strength Work Every 3:00 for 15:00 5 Banded Deadlifts Conditioning “Wonder Bread” 3 Rounds for Time 15/11 Echo Bike or 18/13 Assault Bike 15 Power Cleans 135/95# 15 Toe to Bar 100ft Dual DB Suitcase Walking Lunge (2×35/25#) Time Domain: 10:00-15:00 Time Cap: 15:00 QuickFit Every 1:30 […]

Tuesday, August 30, 2022 Video Brief: https://youtu.be/WqTQqz1RMrI “If you ain’t first, you’re last” 10 Rounds 300/250m Row 1:00 Rest — Directly Into.. 1000m Row @ Goal 5k Race Pace Strength EMOM 12:00 EMOM min 1: :30sec Dead-Hang + Max Strict Pull-Ups min 2: 2/2 Turkish Get-Up min 3: 10/10 Single Arm DB Bent Rows min […]

Monday, August 29, 2022 Video Brief: https://youtu.be/ZL7ZDpBjr24 Absolute Strength Work Strict Press Every 2:00 for 12:00 3 Reps, starting @ 70% and increase to 3RM for the Day Conditioning “Ricky Bobby” 3 Sets 3:00 AMRAP 50ft Handstand Walk Buy-In —- AMRAP in Remaining Time 5 Dual DB Squat Cleans 50/35# :05 Ring Support Hold 5 […]

Sunday, August 28, 2022 Strength/Stamina/Skill 10:00 EMOM min 1: 2-4 Sandbag/D-Ball to Shoulder min 2: 15 GHD Sit-Ups * 2 Reps @ Heavy Load, or 4 Reps @ Moderate/Heavy Load Strength Conditioning “Say Hello to My Little Friend” 12:00 AMRAP 9 Deadlift 225/155#, 102/70kg 15 Box Jump Overs 24/20” 100ft Sled Push *light/moderate load *sub […]

Saturday, August 27, 2022 Gymnastics Skill Development 8:00 EMOM 1-2 Rope Climb *work on speed and efficiency up and down the rope “Tony Montana” 3 Person Teams 3 Sets 5:00 AMRAP 60 Handstand Push-Ups 400m Run Max Wall Walks In Remaining Time R: 3:00 b/s

Friday, August 26, 2022 Video Brief: https://youtu.be/Cd7QPGQuzvw “Scarface” For Time: 50 Power Snatch 75/55#, 34/25kg 100 Double Unders 50 Overhead Squats 75/55#, 34/25kg 100 Double Unders 25 Devils Press 35/25#, 16/12kg 100 Wall Balls 20/14#, 9/6kg Time Domain: 13:00-18:00 Time Cap: 20:00 Friday Finisher For Time: 3-6-9-12-15-12-9-6-3 V-Ups Russian Twist (over and back = 1) […]

Thursday, August 25, 2022 Video Brief: https://youtu.be/RlVR3-zv3g8 Specific Plyometric Work 3 Sets, For Quality 5 Broad Jumps *Stick Landing 5/5 Lateral Jump to Single Leg Land Weightlifting and Gymnastics “Omar” Every 90sec for 18:00, Alt Stations Station 1: 1 Pause Power Clean 2 Low Hang Power Cleans 1 Power Clean *increasing loads *pause 1sec, 2” […]

Wednesday, August 25, 2022 Video Brief: https://youtu.be/ZjaAPxf-gSE Conditioning 5k Row Time Trial Bodybuilding Finisher 4 Sets 10/10 SA DB Z-Press 10/10 Side Lying Lateral Powell Raises -Max Effort L-Sit R: as needed QuickFit 4 Rounds For Time Of: 8 D-Ball Clean to Shoulder 40 Steps Walking Lunge Sled Push (there and back) 120 Single Unders

Tuesday, August 23, 2022 Video Brief: https://youtu.be/WTNhwkOQyGc Strength In a 15:00 Window: Find a 1RM Box Squat 20/16” Box/Bench (just at or 1” below parallel) *We will be using the box squat throughout this cycle to build posterior and leg strength. With a fully braced core, we want you to unload once on the box […]

Sunday, August 21, 2022 Strength + Plyometric “All on Red” 25:00 Running Clock 4 Sets 2-3 Deadlift @ 80-85% 4-5 High Stick Jump Overs 30/24″ 3-4 Power Snatch @ 70% 8-10 Alternating Leg Bounds R: 4:00 b/s