Keep Going

Monday, April 11, 2016 Back Squat: Build to a 1 rep max Then, For Time:(1-10) Odd reps-Squat snatch Even reps-Power Snatch 1 Squat Snatch (95,65)(75,55)(55,35)(35,15) 2 Power Snatch 3 Squat Snatch 4 Power Snatch Continue this up to 10 power...

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Metaborrific

Saturday, April 9, 2016 In Teams of 3 complete for time:(one person working at a time) 200 Calorie Row 150 Calorie Bike 100 Box Jumps(24,20) 75 Clean and Jerks(135,95)(115,75)(85,55)(55,35) 15 Rope Climbs-15′ (50 burpees) We are back to our...

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Friday!

Friday, April 8, 2016 Power Clean: Build to a 1 rep max Then, With a partner, for time: 3000 Meter Row(switch every 500m) Lets end the week with more 1 rep PR’s!  There have been a lot this week and I am sure that next week will be the...

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Opportunity

Thursday, April 7, 2016 “Open Gym” Today is another great opportunity to come in and get some skill work done.  You can also make up a workout you missed.  If you have missed or will miss any of the 1 rep max days you can do those as...

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Build It

Wednesday, April 6, 2016 Bench Press: Build to a 1 rep max Then, For Time: 10-8-6-4-2 Handstand Pushup(box) 2-4-6-8-10 Power Clean (135,95)(115,75)(95,65)(55,35) There were a lot of PRs Monday and I am sure you guys will be throwing up some big...

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Roll On!

Tuesday, April 5, 2016 For Time: 30 Box Jumps (24,20) 30 Kettlebell Swings (53,35)(44,26)(26,18) 30 Front Squats(115,80)(95,65)(75,55)(55,35) 30 Toes to Bar(Knee Raise)(abmat situp) 30 Push Press 30 Deadlifts 30 Wall Balls(20,14)(14,10)(10,6) 30...

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New

Monday, April 4, 2016 Front Squat: Build to a new 1 rep max Then, 10 Minute AMRAP: 20 Pullups 30 Pushups 40 Situps 50 Air squats Starting today we will be getting new 1 rep maxes in all of the lifts that we have been training for the last few...

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