Warm-Up: 10-minute Coaches Choice/Clean Technique Strength: Take 15 minutes to build to a heavy Power Clean Conditioning: In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean (Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)Read more

Warm-Up: 10-min coaches choice Strength: Weighted PUSH-UP In six attempts or less, find your 1-RM Weighted PUSH-UP Rest at least 3 minutes between last 3 attempts   Conditioning: Complete as many reps as possible in 7 minutes of: 3 Thrusters (95/65 lbs.) 3 Pull-Ups 6 Thrusters 6 Pull-Ups 9 Thrusters 9 Pull-Ups 12 Thrusters 12 Pull-Ups 15 Thrusters 15 Pull-Ups 18 Thrusters 18 Pull-UpsRead more

8am: Boot Camp 9am: Olympic Lifting 1.  4 sets of the following complex: Clean Deadlift + Clean 2in off floor + hang clean + jerk 2.  Press From Split x 5 reps x 5 sets 3.  On Toe Split Jerk (aka Jerk Under) 40%-45%/3*5 sets (see video)   [vimeo height=”HEIGHT” width=”WIDTH”]http://vimeo.com/71434341[/vimeo]Read more

Strength: Four sets of: 1a. Front Squat x 3-5 reps
 (75-85% of 1RM or 55-65% of 1 RM from Back Squat last week) Rest 10 seconds 1b.  Tall Box Jumps x 1.1.1.1.1 make landing silent. 
(rest 5-7 seconds between singles) Rest 3 minutes before next set   Conditioning: For Time: Row 1000 Meters Immediately followed by: 3 rounds of: 20 – Wall Balls (20/14) 30 – Sit-UpsRead more

Happy Halloween!!!! Remember if you want to dress-up and do your WOD in costume come to the 6:30pm class. Also please make sure you Update or Re-enter your Payment Info into our system today!!  Check your email for the link to do so. Strength: Night of the living…Deadlift x 3 reps (with PERFECT posture and mechanics) Set 1 – 50% of possible 3-RM x 5 reps Set 2 – 75% of possible 3-RM x 3 reps Set 3 – 85% of possible 3-RM x 2 reps Set 4 – 90-95% of possible 3-RM x 1 rep Set 5 – Test 3-RM Set 6 (optional) – Exceed Set 5 weight for 3-RM *Rest exactly 3 minutes between lifts **3 rep max is typically anywhere from 85%-95% of your 1rm, as always listen to your body and talk with your coaches. You can also base it off of last weeks deadlifts aswell....Read more