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THERE WILL BE ONLY ONE AFTERNOON CLASS ON FRIDAY, MAY 22 @ 4:30PM

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May 22, 2015

A.3 Sets:6-8 Bench Press @ 20x1Rest 60 SecsMax Reps Pull-Ups OR 3-5 Pull-Ups @ 51x1Rest 60 Secs B.For Time:50/30 Push-Ups400m Run30 KB Swings 55/35400m Run50/30 Push-Ups400m Run30 KB Swings 55/35400m Run

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May 21, 2015

A.Take 15 to 20 Minutes and build to today's 1 Rep Max Snatch B.20 Min EMOM:Even--12/8 Calorie RowOdd--3 Power Snatch @ 75-80% Today's 1RM Snatch**Depending on Rowing Ability, your coach may assign more calories on the row**

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May 20, 2015

A.4 Sets:8-10 Front Rack Alternating Reverse LungesRest 60 SecsMax Reps HSPU OR 3-5 Wall ClimbsRest 60 Secs B.4 Rounds For Time:10 Toes To Bar15 Box Jumps 24"/20"20 Wall Balls 20/14

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May 19, 2015

A.4 Sets:3-5 DeadliftsRest 20 Secs10 Tall Box JumpsRest 3 Mins*Keep weights constant on the deadlift and try to hit 90-95% of your 3 or 5 RM B.10 Min AMRAP10 Power Cleans @ 65% 1RM10 C2B Pull-Ups10 Burpees

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May 18, 2015

A. Take 20 minutes to build to a 2-RM Back Squat Note best successful 2-RM.B. One set of: Strict Pull-Ups x Max Reps Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with ...

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May 14, 2015

A.Take 15-20 Mins and build to a 1-RM Power Clean B.For Time:30 Calorie Row30 Burpees30 Power Cleans 95/6530 Wall Balls 20/1430 Pull-Ups30 HSPU

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May 13, 2015

A.Six Sets:Weighted Pull-Ups 3-2-1-1-1-1*Work up to a 1RM over six setsRest 60 Secs5 Push Press*Keep Weight Constant and practice linking repsRest 60 Secs B.3 Rounds For Time:20 Pull-Ups (C2B if possible)20 KB Swings 55/35400m Run

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May 12, 2015

A.Take 15 to 20 Mins and build to a heavy Hang Snatch + Snatch Complex. Complete at least 4 Heavy sets. B.In teams of 2, with only one partner working at a time, alternate whole rounds to complete as many rounds and reps in 12 minutes of:12 Wall Balls 20/1412 Burpees

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May 11, 2015

For Time:1000m Row20 G2O 135/9520 Ring Dips800m Run20 G2O 135/9520 Ring Dips1000m Row

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