Strength: 1) 5×3 Back Squat @ 78% of working max 2) 5×3 Front Squat @ 78% of working max 25min time limit Notes:   Do 3×3 warm-up for back squat then do all remaining sets of 3 at 78%. Do not go up stay, at 78% or less. Immediately after do 5×3 front squat at...Read More

Conditioning: 3 Rounds 800m Run 2:00min Rest There will NOT be a rowing substitution allowed for this workout. Core: 1a) 1:00min side plank, right 1b) 3×50 Sit-up 1c) 1:00min side plank, leftRead More

Strength: 1a) Dead Lift 5×3 @ 83% 1b) Bench Press 5×3 @ 78% Rest 60sec. 20min limit   Notes:   Before we start the strength training for the day we will go over the set-up and safety precautions for Bench Press. So show up ready to pay attention.   Warm-up 3×3 on each movement, then...Read More

Strength: 1) 7×2 Hi-Hang Power Snatch, light (60% or less) and perfect, 60 sec rest between sets 2) 7×2 Hi-Hang Power Clean, light (60% or less) and perfect, 60 sec rest between sets 20min time limit Conditioning: 4 Rounds 7 Shoulder to Overhead, 135#(95#) 14 Toes 2 Bar (Mod=21 Leg Raise) 200m Run 15min Time...Read More

Strength: 1) 5×1  1 Hang Squat Clean + 1 Squat Clean (from the ground), heavy but perfect 2) 5×1  1 Push Jerk + 1 Split Jerk, heavy but perfect 20min time limit Notes:   Warm-up with 3×3 of the “complex” before starting the 5×1 on each movement. Both reps of each “complex” are done consecutively, meaning...Read More

Conditioning: Teams of 2-3 complete the following 800m Run 6 Rounds 100′ Bear Crawl/Ball Slam 800m Run 6 Rounds 100′ Crab Walk/Pull-up 800m Run Notes:   Warm-up: Warm-up will be on your own and before class starts. I want to give everyone a fair shot at finishing this so we are going to start the...Read More

Strength: 1) 5×3 Back Squat @ 75% of working max 2) 5×3 Front Squat @ 75% of working max 25min time limit Notes:   Do 3×3 warm-up for back squat then do all remaining sets of 3 at 75%. Do not go up stay, at 75% or less. Immediately after do 5×3 front squat at...Read More

Conditioning 1: 20 Rounds 30sec ME (max effort) Row 30sec Rest Score is total meters rowed Notes:   To maximize the time with the rowers. The first 5 people that show-up will start with the row at the top of the hour. We will run heats on the rower every 20 minutes. So be prepared...Read More

Strength: 1a) Dead Lift 5×3 @ 80% 1b) Bench Press 5×3 @ 75% Rest 60sec. 20min limit   Notes:   Before we start the strength training for the day we will go over the set-up and safety precautions for Bench Press. So show up ready to pay attention.   Warm-up 3×3 on each movement, then...Read More

This week marks the start of a 10 week strength training cycle. The goal will be to improve the Olympic Lifts (Clean/Jerk and Snatch) and the Power Lifts (Back Squat, Dead Lift, Bench and Pressing). This cycle will look like what we have been doing in the gym for the past 2 weeks (yes, I...Read More