Today we continue our shoulder press linear progression by adding 2.5-5#. Bar speed should still be fast, but those last couple reps might be a fight. Our AMRAP is longer than usual and intentionally has few reps per round. The idea here is to pick a heavy clean weight (somewhere in the 70-80% range of your 1RM) and get through a good amount of rounds. Yes, we’re looking for a full clean today!Read more

Strength 3×5 Bench Press, add 2.5-10# from last week* Conditioning For time: 15-10-5 Power snatch, 115/75 Toes to bar Ring dipsRead more

*see picture for an explanation of percentages. We want to add about 2-4% to the bar from last week. Find your 1RM on the left and move over to the highlight in that row. That is about how much you should add to the bar. A way to “feel” it out is the bar speed. If your bar speed slows down significantly, make the increments smaller. For instance, even though a 175# 1RM calls for adding 5# from last week’s 3×5 at 131.25#, if my bar speed is slow, I should only add 2.5# this week. Conversely, if you’re feeling great, or on the cusp, you may want to add a bit more. Just realize that in future weeks, you may need to add less than usual. If your 1RM is less than 100#, then add 2.5# even though it technically does not fit the formula.Read more

The new site appears to be up and running guys.  Be sure to check the blog every evening for results on the days WOD, as well as news and events.  Feel free to leave comments and replies below.Read more