• Wednesday, 9.26.18



    “I don’t believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be.” – Ken Venturi


    1.Push Press
    Heavy Set of 10

    2.Deadlift 
    3×3 @ 84%
    3×2 @ 88%
    3×1 @ 92%

    *25 Minute Cap For Both 1&2 Start On Either 

    “Clothesline”
    AMRAP 12:
    2 Push Presses (115/80)
    2 Toes to Bar
    2 Box Jump Overs (24/20)
    4 Push Presses (115/80)
    4 Toes to Bar
    4 Box Jump Overs (24/20)

    Up by (2’s) until finish

  • Tuesday, 9.25.18



    “Every pro was once an amateur. Every expert was once a beginner. So dream big and start now.” – author unknown


    "Elizabeth"
    For Time:
    21-15-9 reps of:
    Squat Clean (135/95)
    Ring dips

    EMOM
    EMOM X14
    Even: Hang Power Clean (115/80)
    Odd: Calorie Row

    :40 Work Time On Both 

    Post WOD
    4 Rounds:
    :30 HR Push-Ups
    :30 Hand Stand Hold

  • Monday, 9.24.18



     “Train yourself to let go of everything you fear to lose.” – Yoda, Jedi Master


    Back Squat 
    3 Sets of 9 (70-74-79%)

    Conditioning
    For Time:
    21-15-9
    Pull-ups
    Deadlifts (225/155)

    Post WOD
    4 Rounds Of:

    100m Run
    40 DU'S

  • Friday, 9.21.18



    “Never put an age limit on your dreams.” – Lauren Fisher


    Front Squat
    2 Sets Of 4 @ 73%
    2 Sets Of 3 @ 78%
    2 Sets Of 2 @ 83%

    * If You Don't Know Your % Go Up 5% From Your Starting Weight Each Round

    “Overtime”
    For Time:
    200 Meter Run, 21 Power Snatches
    200 Meter Run, 21 Overhead Squats
    200 Meter Run, 15 Power Snatches
    200 Meter Run, 15 Overhead Squats
    200 Meter Run, 9 Power Snatches
    200 Meter Run, 9 Overhead Squats

    Barbell: (95/65)

    Post WOD
    Not For Time:
    3×8 – Weighted Strict Ring Dips
    3×6 – Weighted Pull-ups

  • Thursday, 9.20.18

    If you missed a WOD this week, come in and make it up. If you’ve been in all week, take today as a rest day and be ready for tomorrow. If you’d like to come in to stretch, mobilize, or work on skills, feel free to do so – but don’t do anything heavy –  rest and recovery are essential to growth and progress

  • Wednesday, 9.19.18



    Remember that person that gave up? Neither does anyone else." -- Miriam Krug


    “Gwen”
    15-12-9:
    Unbroken Clean and Jerks

    *Use same load across all sets. Rest as needed between.

    Conditioning
    For Time:
    100 Wallballs (20/14)

    *Every Minute on the Minute – 6 Toes to Bar- Starts With TTB

    Post WOD 
    Work On Double Unders
    10-20-30-40-50-40-30-20-10

  • Tuesday, 9.18.18



    “Even if you fall on your face, you’re still moving forward.” – Victor Kiam


    Bench
    50 Bench Press Repetitions (155/105)
    *Every Break: 15 Sit-ups

    “Under Fire” 
    4 Rounds:
    400 Meter Run
    15 Sumo Deadlift High Pulls (95/65)
    9 Burpee Box Jump Overs (24/20)

    Post WOD
    Work On A Skill Or Stretch 

  • Monday, 9.17.18



    “Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.” – Bear Bryant


    Back Squat 
    3 Sets of 9
    *Add 3% From Last Monday

    Conditioning
    5 Rounds For Time:
    7 Chest To Bar Pull-Ups
    7  Clusters (115/75)

    Post WOD
    5 Rounds:
    30 DU's
    7  Hand Stand Push-ups

  • Friday, 9.14.18



    Bring Your Friends Friday Today!


    “Start where you are. Use what you have. Do what you can.” – Arthur Ashe


    Partner WOD
    4 Rounds for Time:

    20 Burpees
    100 meter Run
    20 Air Squats
    100 meter Run
    20 Push-Ups
    100 meter Run
    20 Sit-Ups
    100 meter Run

    * split work run together.

    Post WOD
    3 Rounds For Time:
    10 Pull-ups
    10 Ring Dips

  • Thursday, 9.13.18

    If you missed a WOD this week, come in and make it up. If you’ve been in all week, take today as a rest day and be ready for tomorrow. If you’d like to come in to stretch, mobilize, or work on skills, feel free to do so – but don’t do anything heavy –  rest and recovery are essential to growth and progress.

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