1. Workouts 01/19/2020-01/23/2020

    Monday 01/19/2020 Strength: Power Clean and Jerk Every 2 Minutes x 5 Sets: 3 Power Cleans 1 Split Jerk *build to AHAP. UB power cleans "Air Fryer” 3 Rounds: (12min cap) 50 Air Squats 10 Power Clean & Jerks (135/95) Tuesday 01/20/2020 "Part Time…Read More

  2. Friday 01/17/2020

    Primer: (in class) E2MOM x5 Deadlift 5-4-3-2-1 *75, 80, 85, 90, 95%+ respectively. Or heavy sets. Conditioning (in class) "Marston" AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar Facing Burpees *Deadlift is heavy but should not be above 90% of …Read More

  3. 01/15/2020 Wednesday

    Conditioning (in class)  "Airplane Mode" 2 Rounds: (25min Cap) 60/50 cal Bike 1,000 Meter Row 50 Wallballs (20/14) *wallball goal is to hit 10ft target and maintain at least sets of 10’s. Cashout: (in class) 4 rounds: 20 hip ext/good mornings 30s …Read More

  4. 01/14/2020 Tuesday

    Tuesday: Pausing Power Clean On the 1:30 x 5: 1 Pausing Power Clean* 1 Power Clean * Two pauses on the repetition. - 2 Second Pause at Knee - Second Pause in Catch Technique loads. Light to moderate, focused on movement. Conditioning "Zoolander" AMRA…Read More

  5. 01/13/2020 Monday

    Monday: Silverback Primer 3 Sets Not For Time: 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline tod…Read More

  6. Friday 01/10/2020

    Friday: Silverback Primer 3 Sets For Quality: 5 Tempo Ring Rows 10 Front Rack Reverse Lunges :20 Second Front Squat Hold Box Front Squats (in class) On the Minute x 10: 2 Box Front Squats Push Press 4 Sets of 6 Rest 2 minutes between sets. This is ou…Read More

  7. Monday 12/30/2019

    Monday: Silverback Primer 3 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows Back Squat Waves (Week 4/4)Set 1: 6 Reps Set 2: 4 Reps Set 3: 2 Reps 3 Minutes Rest Set 4: 6 Reps Set 5: 4 Reps Set 6: 2 Reps 3 Minutes Rest Set…Read More

  8. Tuesday 12/17/2019

    Tuesday: Strict Gymnastics 0:00-5:00 3 Deficit Strict Handstand Push-ups :15 Second Hanging L-Sit 5:00-10:00 3 Deadstop Handstand Push-ups 6 Strict Toes to Bar 10:00-15:00 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) :15 Seconds Freestandin…Read More

  9. Monday 12/16/2019

    Monday: Silverback Primer 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Aim is to better last week. We repeat primers on the second week, with a new set on the third week. For a video overview …Read More

  10. Friday 12/13/2019

    Friday: Silverback Primer3 Sets, For Quality: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold :30 Seconds Front Rack Hold :45 Seconds Plank Hold Week #1 of 2 in this set. let's build upon this next week. Pausing Front Squat On the Minute…Read More