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 the 8min. If you can Power Clean more then 225#(155#) please do 165#(115#) Core: 1a) 3×60 Ab-mat sit-ups 1b) 3×30 Leg Raise 1c) 3×20 Supermans Rest 60-90 seconds   Notes:   You will do 1a, 1b then 1c as one set then rest 60-90sec. You will then repeat 2 more times.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 each are completed.   If you don’t have a weights established go heavy but perfect form. Conditioning: AMRAP in 10min of 100′ Burpee Broad Jump (AKA: Flying Burpee) 15 Pull-ups, chin overRead 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 KB swings you must re-start the set.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 doing a hang clean to a push press. Conditioning: 3 Rounds 300m Run 10 Squat Clean Thrusters, 95#(65#) 12minute time limit If your max overhead is more then 225#(155#) please use 135#(95#).Monday 8.27.12Read 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