Tuesday 3/7/2017

Coaches will help With modifications  Big Sexy 5 rounds for time of: 6 deadlifts, 315 6 burpees 5 cleans, 225 lb. 5 chest-to-bar pull-ups 4 thrusters, 155 lb. 4 muscle-ups Post time to comments. Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a …

Monday 3/07/2017

A) Thruster build to a heavy single in 12min B) 4 Round for time 200m Row 20 Swings 53/35 C) 5-4-3-2-1  Strict HSPU/Walk Walks/ x10sec HS Holds 20 sit ups 

Monday 2/27/2017

Warm Up: V1 Special + 3 Sets 30sec Jump Rope 10 Bentover Row 10 Goblet Squat 10 Glute Bridges Strength: Back Squat 2-2-2-2-2-2-2 Conditioning 12min AMRAP 6 Pull Ups 12 Push Ups 30 Double Unders Cash Out 3 sets 30 Sit Ups 30sec Side planks/side

Tuesday 2/21/2017

A) Warm Up 12min EMOM 1st- 6/side Windmills 2nd- 10-12 Knee Squats w/KB 3rd- 30/60 Double Under/Single Unders B) 21min EMOM 1st- 3 Deadlift Build build from 60% 2nd- 4 Hang Power Clean build from 60% 3rd- 5 Bench Press Build from 60% C) 37 Cal Row For Time

Monday 2/20/2017

A) Low Bar Box Squat 5×5 (build) B) 15min AMRAP 5 OHS 95/65 100m Run 5 Push Press 95/65 100m Run 5 Sumo DL High Pull 95/65 100m Run C) 3 Sets 15 GHD sit Ups 15 True Back Ext

Thursday 2/16/2017

A) Dynamic Warm Up + Upper Accessory B) Strength Bench Press 5-5-5-5-5 same weight for each set C) Conditioning 15min AMRAP 30 Double Unders 15 Sit Ups 30 Double Unders 15 Swings 70/53