Bench Presses, Olympic Lifting Chipper

October 1st Workout of the day:  Bench Press 5-3-1 + (75%,85%,95%) then… For time: 20 Power Snatches  400 meter run 20 Push Presses 400 meter run 20 Power Cleans  400 meter run post time completed *135/95, 115/65, 95/65,...

Back Squats, Lunges, Double Unders

September 30th Workout of the day: Back Squat 5-3-1 + (75%,85%95%) Strict Pull Ups 3 x max reps then… Complete as many rounds as possible in 14 minutes of: 10 Front Rack Lunges, 115/75 pounds 40 Double Unders post rounds completed Finisher Muscle Up...

Deadlifts, Presses, and a Partner Workout

September 29th Workout of the day: Deadlift 5-3-1 + (75%,85%,95%) Press 5-3-1 + (75%,85%,95%) then…. In teams of 2, one working at at time: 40 Shoulder to Overheads 115 /75 pounds 40 Tire Flips 450/225 100 Burpees 800 meter sled drag 45/25 pounds 2000 meter row...

Cleans and "The Air Force WOD"

September 25th Workout of the day: Work up to a Power or Squat Clean 1 Rep  then… “Air Force WOD” For time: 20 Thrusters 95/65 pounds 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Men will use a 95lb barbell. Women...

Bench Presses, Snatches, Push Ups

 September 24th Workout of the day: Bench Press 3-3-3 + (70%,80%,90%) then… Complete as many rounds as possible in 20 minutes of: 10 Hang Power Snatches 95/65 Pounds 20 Push-ups  post rounds completed