Our Latest Blog


April 29, 2014 thao

D.R.O.M.s Burpees to “Smooth Criminal” Strength 5×8 Strict/Weighted Pull-ups Metcon: “Annie” 50-40-30-20-10 Double Unders Sit-ups

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April 28, 2014 thao

D .R.O.M.s Strength Back squat 5×8 65/70% 1rm Deadlift Work form Light weight Metcon 5 rounds 10 Squats 135/95 10 box jumps

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April 25, 2014 thao

D.R.O.M.s Mobility 2-2-2-2-2 @90% 1RM Snatch Cleans Metcon – “Death By” Hang Cleans (115/75)

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April 24, 2014 thao

D.R.O.M.s Skills Muscle up progressions Rear tuck supports/back levers/ Metcon: 3 rounds 7 muscle ups 400 m run

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April 23, 2014 thao

Strength Push jerks/Bench press 5X2 at 90% 1RM Metcon: Tabata Dynamic Push-ups Push Press 115/75 Burpees Ring Rows (RX feet on box w/ feet and hands in line. body as parallel to ground as possible)

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April 22, 2014 thao

Skills 5 Min Plank holds (45 on 15 off)   Lat active pulls Working towards a flat horizontal to the ground pull Metcon: 500m row 20 floor sweepers 135/95 400 m run 40 Toes to bar 150 double unders 60 Sit-ups

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