Warm-up: 3 Rounds 1:00min Hard Row/Airdyne 20 Sit-ups 10 Burpee Tuck Jumps Strength: 1a) 6×2 Sumo Dead Lift @85% 1b) 6×2 Push Press @85% Do 3×2 warm-up for each movement Slight increase from last week. Conditioning: 3 Rounds 400m Run 21 Wall Balls, 20#(14#) 12 Toes 2 Bar (18 Leg Raise to Bar) Hard Work. Dedication. Sacrifice. Are you giving 100% to your workouts?Read more

We will start to take the pre-orders for the T-Shirts and Zip-up Hoodies tomorrow. The sheets will be at both gyms. You may try on the shirts/hoodie to get the right fit. Cash or check written to Orion or Greg. T-Shirts: 1 for $25 or 2 for $40 Hoodies: $50 each Warm-up: 2×5 Wall Squat 2×10 Lunge (1=1) 2×10 PVC Jumping Good Mornings 2×10 PVC Pass through Group: Snatch and Clean Drills Strength (Technique Day): 1) 5×3 3 position Power Snatch, Knee/Mid-thigh/High-hang 2) 5×3 3 position Power Clean, Knee/Mid-thigh/High-hang Both movements light and fast use the first two sets of five as primers Conditioning: 3 Rounds 12 Hang Power Cleans, 95#(65) 2:00 Over the Box Jumps (Land and jump off opposite side of box) If you can clean more then 225#(155#) do 135#(95#)  Read more

Warm-up: Squat Snatch Drills Strength: 1) 5×3 1 Power Snatch + 1 Over Head Squat 2) 5×1 Squat Snatch, working up to a heavy single No warm-up necessary, the 5×3 will be the primer for the Squat Snatches Conditioning: 3 Rounds 10 OHS, 95#(65#) 50 Double-unders or Tuck Jumps If you can OHS more then 185#(125#), consistently and with perfect form please do 135#(95#).Read more

Veterans Day Workout “1775” 4 Rounds 17 Burpee-pull-ups 75 Squats November 10, 1775 marks the inception of the Marine Corp. If you can not do burpee-pull-ups do 17 pull-ups and then 17 burpees or vice versa Thank you to all the men and women who have and currently defend this country and our way of life.Read more

Warm-up: 2×5 Wall Squat, 5sec hold at bottom 2×5 Goblet Squat, 5sec hold at bottom, light weight 2×10 Frog Leaps Strength: 1) 5×3 Back Squat, work up to a heavy 3rep 2) 3×10 Bulgarian Split Squat, start light work up, Right Leg 10 reps then Left 10 reps Warm-up with 2×3 on Back Squat Warm-up with 1×5 on Split Squats Conditioning: 4 Rounds 20 Kettle Bell Swings 1:00min KB Hold 200m Run Bulgarian Split SquatsRead more