03.24.2014

WARM-UP:   3 Rounds:                      5 Wall Squats                      5 Goblet Squats                      5 Air Squats                      5/5 Lunges STRENGTH: […]

03.17.2014

WARM-UP: 3 Rounds: 5 Wall Squats 5 Gobblet Squats 5 Air Squats 5/5 Walking Lunges STRENGTH: 12:00 to work up to a heavy 3RM Tempo Back Squat @ 50×0 12:00 to work up to a heavy Power Clean + Hand Clean + Thruster complex Watch a video of Coach Jeremy doing the complex! WOD: AMRAP […]

03.03.2014

Happy Monday Folks! Get in here and start training! WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 Hang Power Cleans 3 Push Jerk 3 Back Squats STRENGTH: 1.) Hit a set every 1:00 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ […]

02.21.2014

WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk WOD: 21-15-9 Push Press 95/65# Box Jumps OHS 95/65# Push Ups **Post time in comments 🙂

02.12.2014

WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High Hang Clean) 3 HCl (Hang Clean) 3 SJ (Split Jerk) STRENGTH: 10:00 to build up to a heavy: 3 position Clean & Jerk [High hang, hang, low hang, and Jerk] (partner)WOD: 7:00 AMRAP 200m Row (pace) KB Swing (russian) […]

05.31.2013 [friday]

OLY: From Floor: E.M.O.M. for 6:00 Snatch 6×2 @ 65% *Power Snatch + OHS, or Power Snatch + Snatch Balance Clean&Jerk 6×2 @ 65% *Power Clean + Hang Clean (full squat) + jerk WOD: 12-8-4 Deadlift 315/205# or 70% Box Jumps 30/24″ REST 5:00 FOR TIME: 12 Overhead walking lunges (OHWL) 12 T2B 100m Sprint […]