Friday, July 30th

Pulling Strength: 4 rounds for quality of: 5 Deadlifts @ 70% 1RM, Pull-ups @ 60% of max reps. Conditioning: Complete as many rounds as possible in 8 mins of: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 6 Box Jump Overs,… Read more »

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Tuesday, April 13th

Strength: Back Squat 5×5 at 75% 1RM – Weights are 5% less than what we would typically program for a 5×5, meaning rest should be reduced. Run a clock, rest time should be 90s and never to exceed 2 minutes,… Read more »

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Thursday, February 18th

5am and 6am classes canceled tomorrow due to expected inclement weather; 9:30am and evening classes TBD. Skill: HS Walk Practice: 20 minutesKicks-to-WallAround the worlds on boxHS Holds on wallWall Facing HS HoldsWall Supported shoulder tapsWall WalksFreestanding kick upsAccumulate 200′ walks… Read more »

Thursday, December 17th

Gymnastic Strength – Strict Pull up 4×5 at 31X1 tempo (3 sec negative, 1 sec pause at top and bottom Conditioning: Pacing work – Every 3 mins for 15 mins do: 15 Wall Balls, 20/14 lbs 12 Double Dumbbell Deadlifts,… Read more »

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Monday, November 22nd

Push Press/Push Jerk technique work – spend 10-15 minutes working on technique, 10/10/8/8/6/6 sets for quality. Conditioning: For time – 300m row, 15 power snatch 115/75, 250m row 12 power snatch, 200m row 9 power snatch, 150m row 6 power… Read more »

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