Strength: 1) 7×3 Back squat @ 70% 2) 5×3 Front Squat @ 70% 20min time limit Notes: Do 3×3 warm-up for back squat then do all remaining sets of 3 at 70%. Do not go up stay at 70%. Immediately after do 5×3 front squat. You will be warmed up so should be able to...Read More
Conditioning: 1min ME Jumping Step-ups, (choose a height you can handle, 20″ or less) WATCH THE DEMO Then immediately do AMRAP in 8min of 5 Power Cleans, 135#(95#) 10 Box Jumps, 30″/24″ Then immediately after the 8min AMRAP do 1min ME Jumping Step-ups Score will be total Jumping step-ups for both attempts and total reps in...Read More
Strength: 1a) 7×3 Dead Lift @80% 1b) 7×3 Shoulder Press @75% 60-90sec rest 20min Time limit Notes: Warm-up 3×3 Dead Lift and 3×3 Shoulder Press, then start on the 7 sets. You will do 3 reps of the dead’s/3 reps of the presses then rest 60-90sec. Go back and forth till 7 sets of...Read More
Strength: 7×3 Hang Power Snatch, heavy but perfect, 60-90sec rest between sets 15min time limit Notes: Do 3×3 warm-up first then, all 7 sets of 3 at the same weight. Conditioning: 5 Rounds 20 Unbroken Kettle Bell Swings, 24kg/16kg 35 Double Unders or Tuck Jumps 8min time limit Notes: If you break the...Read More
Strength: 7×2 Clean and Jerk @ 80%, heavy but perfect, resting 60sec each set 15min time limit Notes: This is a Squat Clean and Split Jerk. With manageable weight and perfect form. Please do 3 warm-up sets of 3 reps. If you are new to the movement/working on form you will be...Read More
Reminder, both gyms will be closed this weekend, so no classes, that includes Yoga and Sunday Fun-day. Coaches Recommendation: Go out and enjoy this amazing state we live in! Paleo?Read More
Conditioning: AMRAP in 8min of: 10 Sumo Dead Lift High Pull, 95#/65# 15 Wall Balls, 20#/14# 20 Ab-mat Sit-ups Notes: DBH (Don’t Be a Hero) on the Sumo Dead Lift High Pulls, choose a weight that you can handle for all 10 reps in a row. Strength: 7×1 1 Hang Power Snatch...Read More
Conditioning: 3 Rounds 10 Stick Jumps, over+back=1, 24″/20″ 20 HR Push-ups or 10 HSPU’s (must be Rx’d, no mats or modifications) 250m Row 12min time limit Notes: We will be running heats of 8 (maximum) on this workout (4 exercisers starting on the stick jumps, 4 exercisers starting on the row). While you are...Read More
Conditioning: 4 Rounds 100m Sprint 15 Dead Lifts, 135#/95# 20 Jumping Lunges, total 14min time cap Strength: 15min to work-up to a heavy (not maximal) Front Squat Use the rep sequence 5-3-3-3-1-1-1…..and so on with 1 rep till a heavy load is reached.Read More
