Month: September 2015

WOD – 10/1/2015

GOAT DAY EMOM x 20: Odd:  30-45 seconds of a movement/stretch you need to work on Even:  30-45 seconds of a different movement/stretch you need to work on Extra Abs

WOD – 9/30/2015

WOD 3 Minutes to Complete: 200m Run 15 Wallballs 20/14lbs Max Burpee Box Jumps (24/20″) with time remaining Rest 1 Minute and Repeat for a Total of 5 Rounds Post scores to TrainHeroic.

Five Steps to Happier Running This Fall by Coach Nast

Whether you hit the beach this summer or hid in the AC, it’s time to switch gears, lace up those sneakers, and get ready for marathon season! Follow these 5 simple tips to help you better prepare for your training this fall: Find Other Crazy Running Friends Training for anything can be hard when you do …
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WOD – 9/29/2015

STRENGTH/SKILL EMOM x 10:  Power Clean + Hang Power Clean *Pick one weight and stick with it for 10 minutes.  Challenge yourself.* WOD AMRAP 10 Minutes: 10 Hang Power Cleans 115/75 50 Double-Unders *Sub with 50 Star Jumps.* Post scores to TrainHeroic.

WOD – 9/28/2015

TEST DAY 5 RM Back Squat – Keep it pretty. 1RM Strict Press Max Kipping Pull-Ups without coming off the bar. You must have 5 strict to complete the kipping pull-up max. If you don’t have 5 strict, complete 3 x max strict. If you don’t have strict, complete 3 x max hang with chin …
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