Month: October 2018

“Fight Club” Fight team interval type training 🙂 Run by the Coach K himself 🙂

Deadlift 5 rep max lift. Only include the heaviest 5 rep, do not include sets prior to it. 3 rounds 200m sled […]

“Fire Alarm” 4 rounds for time of: Walking Lunge, 50 m 50 Abmat Sit-ups

LIFT: 1 RM Thruster WOD: “Raise the Bar” Complete as many rounds as possible in 8 mins of: 3-6-9-12-15-18-21…etc **keep building x3 […]

“Boom Box” Complete as many rounds as possible in 15 mins of: 20/15 Assault Bike Calories 20 Box Jumps, 24/20 in 10 […]

Bench Press 5 rep max lift. Only include the heaviest 5 rep, do not include sets prior to it. Seated DB press […]

“Wiped Clean” Every 4 mins for 20 mins do: 30 Air Squats 20/15 Row Calories 7 Clean & Jerks, 115/75 lbs Sub […]

We are Testing 5 RM specifically? this week before we go into a new strength cycle because you will need these numbers […]

Strength: 3RM Overhead Squat WOD: “Over and Out” For time: 20 Power Snatches, 95/65 lbs 20 Lateral Burpee Over Barbells 20 Overhead […]