Friday, 07-14-2017
Strength: Snatch 60×2 65×2 70×2 75×2 (80×2)3 Conditioning. 5 rounds for time* 21-Deadlifts (135/95) 15- Abmat sit ups 3- Burpee penalty every time the bar is dropped or deadlifts are broken up *20 Minute cap
Monday, 07-10-2017
Strength: Cleans 60×2 65×2 70×2 75×2 (80×2)3 Conditioning 21-15-9 Front squats (135/95) Weighted step ups (single count) (10 minute cap) Cash Out 3 rounds for quality 50 meters Sled sprints (3-45’s lbs/1-45lbs and 1-25lbs) 10-Russian Kb swings (heavy as possible)
Friday, 04-28-2017
Strength Power Snatch 5-5-3-3-1-1 Conditioning. For Time 50-40-30-20-10 Cal. Row 10-8-6-4-2 Ground to Overhead 135/95
Thursday, 03-09-2017
Skill. Muscle Ups Red Pill. Clean Complex (EMOM 10) Power Clean Hang Clean (Squat) Front Squat Blue Pill. 5 Rounds for Time 3 Muscle Up 6 Deadlifts (225# / 155#) 9 Lateral Burpee Over Bar 12 2 Count Twisting Mountain Climbers (focus on squeezing the knee toward opposite elbow rather than speed)
Wednesday, 02-22-2017
EMOM 10 Odd – 10 Push-Ups (Plyo Advanced) Even – 1 Clean + 1 Front Squat + 1 Jerk Conditioning. 4 Rounds for time (RTG 6 Rounds) 5 Handstand Push Ups 10 Pull-ups 60M Sled Push (Back Alley Down and Back) 45s/25s Cash Out Shoulder mobility. Bands
Wednesday, 01-11-2017
Strength. Squat Cleans 1-1-1-1-1 3 Warm up Sets, 5×1 working up in weight Conditioning. 15 Minute AMRAP 10 Push-ups 5 Overhead Squats 115/80 or 135/95 1 Suicide Run (4 cones) Cash out Tabata Core – Plank, Flutter Kicks, Bicycles, Sit ups (Alternating sets)
Wednesday, 11-30-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Barbell Warm-up Klovkov Complex (Similar to Bear Complex, working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete Clean Deadlift Squat Clean Front squat (2 second pause at the bottom) Push press Split […]
Thursday, 11-17-2016
Power Clean Warm-up (empty bar) Strength. Establish 1 rep max Power Clean Conditioning. AMRAP 15 20 Air Squats 15 Parallette Pass Throughs 5 Handstand Push ups
Saturday, 11-12-2016
THE WORKOUT “Jeremy” AMRAP rounds and reps in 4 minutes: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes “Ben” AMRAP rounds and reps in 4 minutes: 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = […]
Thursday, 10-06-2016 Open 6am-10am
Buy in. EMOM 10 10 Ring Row (Even) 10 Pistols (Odd) Barbell Warm-up Conditioning. “Randy” 75 Power Snatches (75/55) Cash Out 200M Run, Rest 1 minute 400M Run, Rest 2 minute For Time: 800M run
