01/26/2018

Jump-Start EMOM 20 Odd: 5 Deadlifts Even: 5 Box Jumps   Increase deadlift weight and box jump height as needed.   AMRAP 12 5 Power Snatch (75/55) 10 Push Ups 15 Double Unders

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January 21, 2018

01/25/2018

Push-Start EMOM 20 Odd: 5 Supine MB Throws Even: 5 Plate-weighted pushups   Work up in MB weight and plate weight as needed.   10 Rounds For Time: 30 Switch foot box steps (20/14”)* 10 Pull Ups*   *sub ring rows if needed. No jumping pull ups or bands. Use stacked plates for 14” box,…

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January 21, 2018

01/24/2018

Pull-Start EMOM 15 1 Deadlift 1 Power Clean Add weight as needed.   Mini KB Pentathlon 2 minutes each, with 2 minutes rest between each. Use 1 KB the whole time. Switch hands as needed.   Clean Clean and Press Jerk Snatch Push Press

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January 21, 2018

01/23/2018

Push Press 5’s 2-3 warm up sets 5 @ 80% 5 @ 90% 5+ @ 95% (Use % of 1RM Shoulder Press)   AMRAP 20: 5 1-leg burpees (L) 5 1-leg burpees (R) 10 Calorie Row 15 Plate Ground-to-Overhead (45/25)

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January 21, 2018

01/22/2018

Front Squat 5’s 2-3 warm up sets 5 @ 55% 5 @ 65% 5+ @ 70% (Use % of 1RM Back Squat)   7 Rounds for Reps: 1 min Double Unders 30 sec Rest 1 min MB Cleans 30 sec Rest

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January 21, 2018

01/19/2018

Squat Therapy Facing the wall, squat to depth with arms overhead, palms facing forward, arms as straight and vertical as possible. Hold for 10-20 seconds, then stand. Move closer to the wall each time. See how close you can get.   “Cindy” AMRAP 20: 5 Pullups 10 Pushups 15 Air squats

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January 15, 2018

01/18/2018

5RM Thruster Build up to a 5RM on thrusters. Do this in about 7-10 sets. Rest about 2 minutes between heavy sets.   2 by 4 4 Rounds: Row 10 calories 10 Box Jumps (24/20”) 10 Wallballs (20/14) Rest 1 minute   4 Rounds: Row 5 calories 5 Box Jumps 5 Wallballs

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January 15, 2018

01/17/2018

Banded Shoulder Warm Up 10 Pull aparts 10 Flys 10 Face Pulls 10 Overhead Tricep extensions   1RM Bench Press Build up to a max effort bench press for 1 rep.   10 Rounds 6 Supine Leg Raises 6 Overhead Squats (95/65)

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January 15, 2018

01/16/2018

1RM Back Squat Build up to a max effort back squat for 1 rep.   AMRAP 2 Minutes: Double Unders Get as many DUs as possible in 2 minutes. You get 2 attempts   AMRAP 7 Strokes Max meters on the rower. Set the damper to 10 after attempts in order to slow the flywheel…

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January 15, 2018

01/15/2018

KB Technique Start with a light kettlebell: 3 Swings 3 Snatches then switch arms Build up to a heavier weight, dropping the reps to doubles or singles.   AMRAP 17 40’ KB Waiter walk left hand (53/35) 40’ KB Waiter walk right hand (53/35) 20 Double Unders 6 Pull Ups   https://youtu.be/wzEPS0-uU8Q

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January 15, 2018
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