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Blog 2017-11-15T17:59:16+00:00

12-11-2018

WEIGHTLIFTING:  Clean & Jerk: 3 *Clean Pulls + 1 Clean + 1 Front Squat + 1 Jerk - @ 75% of max from last week *As high as possible but don't have to be high [...]

12-7-2018

WEIGHTLIFTING   Snatch (7 x 1) 10-Min to establish a 1RM for todayRest 1-Min 7 Sets Every :30 Sec- 1 Snatch @ 80% of max from today WOD : Open WOD 11.4 (AMRAP - Reps) 10-Min AMRAP 60 Bar Facing [...]

12-5-2018

GYMNASTICS:  12 Min EMOM: 1 - 30/40 Double Unders 2 - :30 Sec Hand Stand Hold on Wall 3 - 12 Push Up 4 - 10 Barbell Curls WOD 20-Min Alternating EMOM : Even - [...]

12-4-2018

WEIGHTLIFTING:  Clean & Jerk: 5 Sets Every 1:30 *3 Clean Pulls + 1 Clean + 1 Front Squat + 1 Jerk*As high as possible but don't have to be high pulls -Work to a max [...]

12-3-2018

WOD :  Snatch (7 x 1) 7 Sets Every 1:30- 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause at knee) + 1 Snatch Balance + 1 Over Head Squat [...]

11-30-2018

 WEIGHTLIFTING:  Snatch- Establish a 1RM in 10-Min Rest 1-Min Every :45 sec for 7 Reps: 1 Snatch @ 85% of max from #1   WOD 16.2 AMRAP in 20 minutes Continue until 4 minutes: 25 [...]

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