Our Latest Blog


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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April 20, 2014 thao

Strength Back squats 5×2 at 90% of 1RM 10 Rounds 10 Deadlifts 185/135 10 Push-ups Do not go too heavy, form is key NO rounded backs! And NO rebounding off the ground! Touch and goes are fine slam and goes are not. Control your weight.

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April 18, 2014 thao

D.R.O.M.s Skills: Max Effort L sit, ME ring supports ME hand stand holds 500 m row for time. Metcon 5 rounds 20 wall balls 5 wall walks

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