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 »
Strength: Bench Press 4×10 @ 60% WOD: 5 Rounds60s Assault bike60s KBS 53/3560s DB Push Press 35/2060s rest
Gymnastic Skill: Ring/Bar MU work Work on Hips to Bar, Jumping turnovers, kipping drills, ect on the bar for those without any Mus, and for those with bar but not ring utilize banded ring MU, hips to ring, and turnover… Read more »
We are leading with love and empathy.I have gained so much perspective in the last 48 hours after speaking with a dear friend and client of almost 10 years. I was asked to talk, to have a conversation in person,… Read more »
For Quality “The James” In 15 minutes each (45 min total) build to a heavy Back Squat, Bench Press, Deadlift Today is a strength total day. Don’t necessarily go for a 1RM in all 3 lifts but move as much… Read more »
Strength: Alt EMOM 14 Odd – 1 Hang P. Snatch + 1 P. Snatch + 1 Squat Snatch Even – 10 TTB WOD: AMRAP 12 15 Wall Ball 10 HRPU 5 Dual KB deadlift 70/53 200m run w/ med ball
Gymnastics Strength: 10/9/8/7/6/5/4/3/2/1 Strict Handstand WOD: Death by burpee to 6″ target: Starting with 1 burpee, every 30s complete 1 additional burpee until failure 0s – 1 burpee 30s – 2 burpee 60s – 3 burpees ect
We are closed for Easter Sunday today! Enjoy the day off with friends and family!
Strength: Snatch Grip Deadlift 5×4 (focus on chest and hips rising at the same time) WOD: 3RFT 30 double unders 20 alt. DB snatch (50/35) 10 TTB 5 Strict pull ups
**New Program** A new month is upon us which means we will be starting an entirely NEW program this month. This new program will also be brought to you by a new programmer, Coach Craig. Don’t you worry though, Coach… Read more »
Skill – Strict Chest To Bar Pull Ups – 10/8/6/4/2. Use bands if necessary, work on pulling all the way to the chest to engage the lowest (and weakest) point of the lats.
Conditioning: 4 Rounds For Time: 10 Deadlift 135/95, 10 Chest-To-Bar Pull Ups, 10 Hang Power Cleans 135/95 *grip burner!*