Our Latest Blog

11/21/13

November 21, 2013 thao

400 M Run D.R.O.M.s Strength Bench press 8-8-5-5-3 Metcon: 15 Pendlay rows 6 Plyo Push-ups 25 Sit-ups 12 Pendlay rows 9 Plyo Push-ups 25 Sit-ups 9 Pendlay rows 12 Clapping push-ups 25 Sit-ups 6 Pendlay rows 15 Plyo Push-ups 25 Sit-ups

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11/20/2013

November 20, 2013 thao

400 M Run D.R.O.M.s Strength Strict Press 8-8-5-5-3 Metcon: 75 HSPU (Push Press @ 50% 1RM) 20 D.U.s EMOM (2:1 Singles)

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11/19/2013

November 19, 2013 thao

400 M Run D.R.O.M.s Strength Power cleans 8-8-5-5-3 Metcon: 25 Min Partner AMRAP 5 Burpees 7 Hang Snatch (95/65) 9 Toe to Bars

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11/18/2013

November 18, 2013 thao

Warm up 400 m D.R.O.M.s Strength: Back squat 8-8-5-5-3 Metcon: 15 min AMRAP ladder. Back squat (115/75) over head squat front squat box jumps 24/20

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11/15/2013

November 15, 2013 thao

400 M Run 
D.R.O.M.s Strength:
 Deadlifts 
5-5-3-3-1 Metcon:
 Sumo Deadlift High Pulls 
18-15-12-9-6-3
 Lateral Jumps
36-30-24-18-12-6

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11/14/2013

November 14, 2013 thao

400 M Run D.R.O.M.s Bench Press 5-5-3-3-1 Metcon: 150 push ups for time *Anytime you rest, other than in a plank, perform 1 lap of Bear Crawl*

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