Category: Blog

This week, we will be establishing 1 RMs for Bench Press, Back Squat and Deadlifts.  This will be the weight we will use to base our percentages for the upcoming …

This week, we will be working to 1 Reps on Snatch, Clean and Jerk, Clean and Overhead Squats.  Weightlifting will come before the MetCons on all days except 1.  We …

This is the final week of our Olympic Cycle.  We are going to be hitting our Olympic Lifts twice this week.  Please take every chance you can get to mobilize …

This week will have 2 Days of MetCon/Weightlifting/MetCon, 2 Days of Weightlifting, then MetCon and 1 Long MetCon on Independence Day. Monday:  The first AMRAP will have Wallballs.  Following that …

We have 3 weeks, including this week, left on this cycle.  The weights will get heavier over the next 3 weeks!  This week will have 2 Days of Weightlifting, then …

This week will have 3 Days of Weightlifting, then MetCon, 1 Day of MetCon and 1 Day of MetCon/Weightlifting/MetCon. Monday:  Snatches will start the day.  A MetCon of Sit-ups and …

This week will have 2 days of MetCon/Weightlifting/MetCon and 3 Days of Weightlifting, then MetCon. Monday:  An AMRAP of Kettlebell Swings and Goblet Squats will before Back Squats for Weightlifting. …

This week will have 2 Days of Weightlifting, then MetCon, 2 Days of MetCon/Weightlifting/MetCon, and 1 Day of MetCon, then Weightlifting. Monday:  Power Cleans are the Weightlifting.  The MetCon will …

This week will have Murph, 1 Day of MetCon, then Weightlifting, 2 Days of Weightlifting, then MetCon and 1 Day of MetCon/Weightlifting/MetCon. Monday:  Memorial Day Murph Tuesday:  The First MetCon …

This week will have 5 days of Weightlifting, the MetCon.  The weightlifting will be a lot of volume.  The work we have been putting into moving consistently will help get …