06/13/2017

EMOM 20 Odd: 2 Snatches Even: 3 Snatch high pulls Use same bar, same weight. Increase or decrease weight as tolerated. If you miss, go down in weight immediately, abandon any remaining reps. Record highest weight snatched for 2. 3 Rounds for Time Medicine Ball Run, 400m (20/14lbs) 20 Wallballs

Read more

June 14, 2017

06/12/17

1RM Deadlift 5 minutes general warm up (good mornings, squats, pull ups, and light deadlifts <5 reps/set) 1 x 3 reps ~50% 1 x 3 reps ~70% 1 x 2 reps ~85% 3 attempts at 1RM, starting around 92% Century Race: Push Press Edition For Time: 100 Push Press (95/65 lbs) Every 2 minutes, do…

Read more

June 14, 2017

06/08/2017

Easy Run Run 800m at an easy pace, not scored or timed. During the run: -practice soft footfalls -experiment with stride length -change pace 3x to slightly faster for 20 strides, then slightly slower for 20 strides. -accelerate to moderate sprint 3x Kettlebell Deep Six Compare to 5/12/17 Work up to a heavier weight, doing…

Read more

June 5, 2017

06/07/2017

Push Up Technique Progress through each movement, executing 10 good reps of each before moving on. -Hands elevated push up -Push up negative, help yourself to the top -Push up -Ring push up negative, help yourself to the top -Ring push up -Ring push up, feet above hands Mid-Week Mixer Triple AMRAP: AMRAP 15: Run…

Read more

June 5, 2017

06/06/2017

EMOM 10 Odd: 20’ Sled Pull Even: 5 Box Jumps Take 10 minutes prior to EMOM10 to warm up and decide on a self-selected weight of sled and height of box. 1RM Push Press Work up to a 1-rep maximum push press. Make note of this weight. For shoulder press in the coming weeks, your…

Read more

June 5, 2017

06/05/2017

Overhead Squat Technique Hold a PVC overhead, resting on open, flat palms. Squat to depth, keeping shoulders and trunk active. One second pause at the bottom (count out loud) Do 2 sets of: 10 PVC OHS open hand 5 Pistols each leg 1RM Back Squat Work up to a 1-rep max in back squat. 6…

Read more

June 5, 2017

06/02/2017

Bench Press 2 warm up sets 3 sets of 15 @ 50% Superset: 15 straight arm band pull downs after each set of bench press. 400 repeats 5 Rounds for Time: Run 400m Rest 2 minutes

Read more

May 30, 2017

06/01/2017

1 WMG Deadlift 2 warm up sets 5 sets of 7 @ 60% Superset: 15 Standing Band Crunches https://youtu.be/rC4yuPTasZ0 AMRAP 20 10 Front Squats 200m Run 10 Push Ups

Read more

May 30, 2017

05/31/2017

Shoulder Press (25 minutes) 2 warm up sets 5 sets of 7 @ 60% Superset: 10 single leg single KB deadlift each leg. Lift KB from outside of foot to enhance lateral stabilizer recruitment. https://youtu.be/2uIzdcc6Uco 5 Rounds For time: 200m Run 20’ handstand walk 10 Knees to Elbows

Read more

May 30, 2017

05/30/2017

Back Squat (25 minutes) 2 warm up sets 5 sets of 7 @ 60%   Superset: 10 unbroken hanging leg raises. “Grace” (6 min. time cap, pick a weight you can do quickly) For Time: 30 Clean and Jerk Scaling: Rx: 135/95lbs A: 115/85 B: 95/75 C: 85/65 D: 75/55 E: 65/45 F: 45/35 Finisher…

Read more

May 30, 2017
  • Upcoming Events