Mon: Hero wod with WB, HSPU, Clean Tue: TGU then Box Jumps, KTE Wed: 1RM DL then Lunge, Slam Thu: Athlete’s Choice Fri: TTB, SDLHP, KBS Sat: DL, Pullups, HPC, TTB, PP, Box Jump, DB Snatch, HSPU (general GSO Prep) Sun: 9/11 Partner IGYG amrap then DU, l-sit, SDL Mentally prepare for any wod    Read more

Mon: HSPU, Chin up, SDLHP, Back Sq, AMSU Tue: Push Press then Partner Front Rack Lunge, Row Wed: Speed DL then AMSU, DU Thu: Athlete’s Choice Fri: WB, HPC, TTB Sat: KB Carry then Hurdles, KBS Sun: Dips and Rows then CTB, Pistols, DBS Mentally prepare for any wod When I see Katrin, I see you and me The energy balance equation is more complex than you think (longer read on nutrition)  Read more

Come out this Friday, 8/12 for Arianna’s Going Away Night Out @ Stryke in Madison. 730p until…? Mon: T&G Power Clean then TTB, OHL Tue: Deuce’s Bday wod with muscle ups, thrusters, DU Wed: Bench then ball slam, KBS Thu: Athlete’s Choice Fri: Heavy Snatch then light snatches Sat: Speed DL then KTE, Row, Pushups Sun: Box Jump, PP, MBCWB Is your “competitiveness” making you worse? How to do Burpees If you cheat, your coach noticed. You fooled no one.  Read more

Mon: Speed DL then pushups, BJO, PP, PJ, Row Tue: DB Clean Complex then babrbell clean complex, farmers carry Wed: Back Sq then DU, WB Thu: Athlete’s Choice Fri: Muscle Ups then HSWU, AMSU Sat: 31 Heroes Sun: Pullups, C&J Never blow out someone else’s candle Separation of Church and State If you cheat, your coach noticed. You fooled no one.  Read more

This is a deload week. Your body needs it. Mon: Clean from blocks then CTB, MBC Tue: TGU then sand bag, rope climb Wed: Row then KBS, HSPU Thu: Athlete’s Choice Fri: Shoot throughs then weighted step ups, sdlhp Sat: TTB, pushups, OHS (end of deload week) Sun: Bear complex then some more bear complexes Expect traffic around Summit for the PGA tour If you cheat, your coach noticed. You fooled no one.  Read more