• slide3 Thursday May 28, 2015 - Lifestyle Clean + Front Squat; 1 + 1 x 4 sets 10 to 15 min AMRAP 15 Ring Rows 15 Box or Bench Dips 100 Single Skips Fitness & Performance A. 1 Strict Pull-up every 15 sec for 10 min B. 3 to 5 Strict Ring Dips EMOTM for 10 min 15 min AMRAP 15… Read More
  • IMGP7582 Wednesday May 27, 2015 - Lifestyle Snatch + OHS; 1 + 1 x 4 sets 3 Rounds for time 400 m Run 21 KBS 12 Banded Pull-ups 2 min rest Fitness & Performance A1. Front squats @ 13X1; 3 to 5 reps; 90s rest A2. Snatch Grip DL @ 3131; 3 to 5 reps; 90 s rest 3 Rounds for… Read More
  • IMG_3117 Tuesday May 26, 2015 - Lifestyle Clean and Jerk 2, 2, 2, 2 3 to 5 Rounds of 400 m Run 21 Double KB or DB Deadlift 12 Pole Sit-ups Fitness & Performance Clean & Jerk; build to a max single 5 Rounds for time 400 m Run 21 Double KB or DB Deadlift (50/35#) 12 Toes to Bar
  • Monday May 25, 2015 - Lifestyle Snatch 2, 2, 2, 2 10 min AMRAP 8 DB Snatch 8 KB DL 8 SDLHP with KB 8 Goblet Squats Fitness Snatch; build to a max single 10 min AMRAP 8 Snatch 8 Deadlift 8 SDLHP 8 Front Squats *Weight is 50/35kg Performance Snatch; build to a max single 3 sets of Run… Read More
  • Sunday May 24, 2015 - REMINDER: Tonight’s open gym time is at 6PM with yoga to follow at 7PM Lifestyle Snatch 3, 3, 3, 3 5 to 10 sets of 10 Burpees over bar 10 DB Power Clean 10 S2OH rest same as work Fitness & Performance A1. OHS; build to a max A2. HSPU; build to a max depth 10 sets… Read More