Thanks to all who attended on Saturday. I hope you found it useful in your planning for your 2014 goals as well as had some of your general (and more specific) questions answered. I would like to continue having these quarterly if there is enough interest. We are working at getting more information out to […]
Fitness A. Pull Ups 3xME, rest 2 mins B. OHS Work C. Snatch Work D. 10 Min EMOM: odd: Strict Press 6-10 reps even: 30 sec plank hold Performance A. Tall Drop Snatch 3×3, rest 60 secs, climbing B. OHS 4×2 @22×1, *hang out in the bottom C. Snatch: 4 heavy singles, rest 2 […]
Fitness A. 15 Minutes of Skill Work B. 5 Rounds (starting every 5th minute) 5 Goblet Squats (Heavy) 10 Russian Swings Row 250m Fast Performance A. 15 Minutes of Skill Work B. 5 Rounds: 3 Front Squats (165/115) 12 Burpee Box Jump Overs (24/20) 9 CTB –rest 3 minutes–
This weekend is the Town Hall Meeting at 10am. There will be Open Gym from 830-10am. Fitness A. Pull Ups 1, rest 10 secs, 2, rest 20 secs, 3, rest 30 secs, etc…go until failure. Then, rest 90 secs and do a ME set. Record everything. B. PC + 2 PP x5, rest 90 […]
Fitness A1. Back Squat 4×2 @80%, rest 60 secs A2. DB Strict Press 4×6-8, alternating, rest 60 B. 4 Rounds: 14 Box Jumps (24/20) 7 Power Cleans (155/105) Row 300m Performance A1. Back Squat 4×2 @80%, rest 60 A2. Weighted Pull Ups 4×2-3, rest 60 B. Bent Rows 3×8, rest 60 […]
Fitness A. 5 x ME Pull Ups, rest 90 secs (a lot more details in class) B. 20 Min AMRAP: 10 FS (135/95) 20 Burpees 20 Shoot throughs –rest 2 mins– C. 3×5-8 plank walkouts Performance A. Snatch Balance + OHS x5 B. 4 Rounds: 3 UB PS (135/95) 5 OHS 15 Burpees […]
No 530am class on Friday!
Fitness A. Hang Power Snatch work B. Skill work/mobility/competition prep Performance A. Work to a heavy 5 rep TnG power snatch in 12 minutes B. Skill work/mobility/competition prep *If you are competing Saturday, bring food and something to drink.
An active recovery day is coming…tomorrow! Take extra time to roll out today before class. Doubling your time on the rower/AD will also help shake out those legs. Fitness A. Front Squat 5×2, rest 90 secs B. Ring Rows 4×8-10, rest 60 secs C. 15(ish) Min AMRAP: *No new rounds begin after 15 […]
Fitness A1. Weighted Lunges 3×5-6/leg. make these difficult, rest 60 secs A2. Strict Pull Ups 3xME, rest 90 secs B. 5 Rounds: 15 KB Swings (24/16) 15 Walking Lunges (2-ct) 15 DUs (x4 singles) C. Hanging Knee Raises 3×10-15 Performance A1. Reverse Lunge Steps (back rack) 3×3/leg, rest 60 sec btw […]
