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Marathoner Training:

Sunday
Run 18 miles @ marathon pace

Monday
5 Rounds
1 min DB deadlift (50/30)
1 min Push-up View full article »

Standard Class:

Tuesday
3:10-3:15- Warm-up
3:20-3:50-WOD:Groups of 4
2 rounds, 2 min at each station
50ft prowler push (225/185)
50ft kettlebell front rack walk (53/35)
Max calorie row
Max push-ups
Max calorie assault bike
Max pull-ups
*2 work at a time, except on prowler
3:50-4:00- 3 sets of hollow hold for time
4:00-4:05- Shoulder Mobility View full article »

Marathoner Training:

Sunday
Run 15 miles @ marathon pace

Monday

4 Rounds
1 min max cal row
1 min rest
1 min max rep thrusters (95/65)
1 min rest View full article »

Standard Class:

Tuesday
3:10-3:15- Warm-up
3:15-3:25- Squat clean practice
3:30-3:55-WOD: Partner “Badger” View full article »

Marathoner Training:

Sunday

Run 120 minutes @ race pace

Monday
5 rounds for time of:
5 Power Cleans (135/85)
10 Front squats
5 Jerk
20 Pull-ups
rest 1:30 View full article »

Standard Class:

Tuesday
3:10-3:25- Warm-up/pull-up practice
3:30-3:50-WOD: Open 19.5
For time:
33-27-21-15-9 reps of:
Thrusters (95/65) (65/45)
Chest-to-bar pull-ups (jumping pull-ups) View full article »