1. Monday 10/14/2019

    Monday: Back Squat 5 Repetitions 4 Repetitions 3 Repetitions 1 Repetition 1 Repetition 1 Repetition Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.   Warmup: (In class)…Read More

  2. Monday 10/7/2019

    Monday: Capacity Builder 5 Sets, Not For Time: 60 Unbroken Double Unders 40% Unbroken Ring Muscle-ups Building off last week, increasing double-unders while keeping ring work the same. Snatch Technique (A) 3 Sets: 3 Snatch Drops 2 Snatch Balances Tec…Read More

  3. Tuesday 10/1/2019

    Tuesday: Conditioning (in class 42min total) "Pineapple Express" Part #A (On the 0:00): For Time (12 Minute Cap): 50/35 Calorie Assault Bike 50 Strict Handstand Push-ups "Pineapple Express" Part #B (On the 15:00): For Time (12 Minute Cap): 35 GHD S…Read More

  4. Monday 9/30/2019

    Monday: Capacity Builder 5 Sets, Not for Time: 40 Unbroken Double-Unders 40% Unbroken Ring Muscle-ups Power Snatch Complex (in class) On the 2:00 x 5 Sets: building 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Conditioning (in class) "Bar…Read More

  5. Monday 9/23/2019

    Monday: Capacity Builder In a 1:30 Window: 9 Power Cleans (115/85) 9 Front Squats (115/85) 9 Push Jerks (115/85) Time Remaining: Max Ring Muscle-ups    ... Rest :30 Seconds  In a 1:30 Window: 7 Power Cleans (135/95) 7 Front Squats (135/95) 7 P…Read More

  6. Friday 9/20/2019

    Friday: Deload Week Gymnastic SkillsWith a 10:00 clock, alternate between: 21 Banded Good Mornings 25-50' Handstand Walk Not for score. 10:00 of Practice. Athlete's choice on the O-Course design.   Primer: (in class) E2MOM X3 3 TTB 3 deadlifts 3…Read More

  7. Thursday 9/19/2019

    Thursday: Partner workout “Dumb & dumber” (25min cap) 100 DB bench press 80 DB front rack lunges 60 DB hang cleans 40 DB box step overs (24/20”) 20 DB Turkish getups DB weight: 55’s/35’s *one partner works, one rests. All movements are …Read More

  8. Tuesday 9/17/2019

    Tuesday: Deload Week Conditioning (in class)  "Road Trip" 5 Rounds: (25min cap) 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double Unders *sub plate hops for DU. kB swings should be 2 sets or less. Cashout: (in class) Death by ab-Mat sit-ups (star…Read More

  9. Monday 9/16/2019

    Monday: Deload Week Tempo Overhead Squats (in class) 5 Sets of 1: EMOM  Tempo: 5 Seconds Down, 2 Seconds Pause. Building up to 65% of ohs  Pausing Overhead Squat 3 Sets of 1 Pause: 2 Seconds in Bottom Conditioning (in class) "Hot Mess" (12min cap) …Read More

  10. Wednesday 9/11/2019

    Wednesday: Clean Technique Much like yesterday, set blocks so that the bar when weighted rests at knee level. A) Block Clean Pull - 3 Sets of 3 B) Block Clean High Pull - 3 Sets of 3 C) Block Power Clean - OTM x 8 - 2 Reps Primer: (in class) EMOM x4 …Read More