Monthly Archives: Jan 2015

Friday, January 8th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink Strength: A) Every 2 minutes, for 8 minutes (4 sets): Deadlift × 5 reps B) Every 2 minutes, for 10 minutes, (5 sets): Strict chinups ×...

Read more

Thursday, January 8th

                                                                                 “Mean Mug” Mallory Long Performance and Competition are in red, Accessory Work is in orange,

Read more

Wednesday, January 6th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink A) Every 2 minutes, for 8 minutes (4 sets): Front squat x 6-8 reps (build over the sets) B1) Bench press: 3 sets x 12-15 reps – rest 60...

Read more

Tuesday, January 6th

Performance is in red, Competition is in blue,  Accessory Work is in orange, Optional Conditioning is in pink Strength: A)Every 2 minutes, for 10 minutes (5 sets): Pause snatch deadlift x 3-4 reps (Pause at mid-shin, kneecap, and mid-thigh for 2...

Read more

Monday, January 5th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink Strength: A)Every 2 minutes, for 10 minutes (5 sets): Back squat x 5, 4, 3, 2, 1 reps (Make these tough) B1) Push press – 5 sets of 3...

Read more

Friday, January 2nd

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink Strength: A)Every 3 minutes, for 12 minutes (4 sets): Romanian Deadlift x 10, 8, 6, 4 reps  WOD: 12 minute AMRAP  -9 Box jumps, step down...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531