Lift!

Friday, August 28, 2015 Snatch: 5 rounds – Every 2 minutes, complete: 1 Snatch (80-90% 1 RM) Clean and Jerk: 5 rounds – Every 2 minutes, complete: 1 Clean and Jerk (80-90% 1 RM) Then, For Time: 25 Deadlifts(95,65)(75,55)(55,35)(35,15) 20 Cleans...

Read more

Healing Power

Thursday, August 27, 2015 MOBILIZE! Recover Work on Skills I think that we are all due a recovery day after a 3 long days of high squat reps and overhead work.  To keep your gym routine consistent, head in today for some mobility work and skill...

Read more

A Country Mile

Wednesday, August 26, 2015 Back Squat: 3 sets x 10 reps within 90% of 10 RM Press: 3 sets x 10 reps within 90% of 10 RM Then, “A Country Mile”, For time: Row 1000 Meters Run 800 Meters Core/Accessory: Strict weighted pullups: 3 sets x...

Read more

Go For 10

Tuesday, August 25, 2015 Hang snatch: Work up to a 5 RM. Then 5 reps @ 95% 5RM, 5 reps @ 90% 5RM. Push press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. Then, Every 5 minutes complete: 00:00-05:00 Run 400 Meters 20 Power...

Read more

Strong

Monday, August 24, 2015 Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. Strict Press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. Then, 3 Minute AMRAP: 30 Double Unders(50 singles) 5 Muscleups (5...

Read more

Hero Wod Saturday

Saturday, August 22, 2015 “Rankel” 20 Minute AMRAP: 6 Deadlifts (225,155)(185,135)(135,95)(95,95) 7 Burpee pull ups (6″ reach)(7 Burpees, 7 jumping pullups) 10 Kettlebell Swings (53,35)(44,26)(26,18) 200 Meter run It has been a while...

Read more

Olympic Friday

Friday, August 21, 2015 10 rounds- Every 2 minutes, complete: 1 Clean Pull + 1 Clean + 1 Jerk (work up to a max) Then, 2 rounds: 1 Minute max rep clean and jerk (135,95)(115,75)(95,65)(55,35) 1 Minute rest 1 Minute max rep clean and jerk...

Read more