03.24.2014

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

03.10.2014

FIND YOUR STRENGTH WARM-UP: 3 ROUNDS: 5 Wall Squats 5 Air Squats 5 Goblet Squats 5/5 Walking Lunges (back knee touches the ground) STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows) Back Pause Squats (:03 pause at bottom). 2.) 12:00 to find a heavy 1RM (only if form allows) 1 […]

02.24.2014

WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 1st Pull 3 Power Cleans (PC) 3 Jerks STRENGTH: Hit a set every 1:30 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ 92% 1×10 @ 40% WOD: 10:00 to hit a heavy PC+PC+PC+Jerk […]

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 🙂

02.14.2014

It’s VALENTINES Day!!!!!!!!!!! You must wear a pink or red shirt with hearts on it, if you don’t you will do burpees! …..just kidding….but that does give me some “good” ideas… Class times are a bit different tomorrow (Saturday):: 8:30am is the ONLY CLASS. at 10:30 we are heading over to the Special Olympics Polar […]

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) […]

09.06.2013 [friday]

IT’S FRIDAY!!!!!!!!!!!!!!!! Mobilize 15:00 Skills & Drills: Wall Squat practice 5:00 Clean & Jerk skills WOD: E.M.O.M. for 15:00 2 Hang Power Cleans *start at 50% and work your way up to heaviest possible!

08.21.2013 [wednesday]

Skills & Drills: 20/20/20 Max-Effort Lift: Press [strict] warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Assistant Movement: Weighted Push Ups 1x close to failure 1x failure WOD: EMOM 10:00 Odd: 5 Push Jerk 185/135# Even: 5 Pull ups [strict] Prehab: Bullet Proof Shoulders

05.10.2013 [friday]

Explosive: Lateral Bounds 6×4 Clean & Jerk, and Snatch: From above the knee: Snatch 8×1 OTM @ 80% C&J 8×1 OTM @ 80% Unilateral Lower Body: Barbell reverse lunge 2×10 5/side alternating Midline & Monostructual: 4 Rounds: 5 Deadlift @ 75% 10 Weighted Abmat Sit ups 150m Row