March Madness

Monday, March 2, 2015 10 Minute EMOM: Snatch grip push press + Snatch Balance + Overhead squat (you pick weight) *Rest 5 minutes. 10 Minute EMOM: Odd: 10 Overhead squats, 2 second pause in the bottom(95,65)(75,55)(55,35)(35,15) Even: 50 Double...

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15.1

Saturday, February 28, 2015 “15.1” Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars(knee raises)(abmat) 10 deadlifts (115 ,75 lb.)(85,55)(65,45)(55,35) 5 snatches Then immediately start, 6 minutes to...

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The Beginning

Friday, February 27, 2015 For Time, 500 Meter Row 50 Thrusters(45,35)(35,15) 30 Kettlebell Swings (53,35)(44,26)(26,18)(18)13) 500 Meter Row We are all coming back from some snow days so get in and crush this one.  The weight is light and it is...

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Snatch Builder

***Morning classes are cancelled.  Open Gym time from 3:30-6 pm.  Stay safe!*** Thursday, February 26, 2015 EMOM for 10 minutes: Snatch Grip Push Press + Snatch Balance + Overhead (you pick a weight) Then, Build up to a heavy 1 rep snatch or work...

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Under the Bar

Wednesday, February 25, 2015 Bench Press: 5-4-3-2-1 Then, Every Minute on the Minute (EMOM) for 8 minutes: Even minutes: 7 Toes to Bar(abmat), 7 Power Cleans (155,105)(135,95)(95,65)(55,35) Odd minutes: 7 Toes to Bar, 7 Front Squats It is time to...

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The Ghost (Part II)

***Due to the road conditions all Tuesday evening classes have been cancelled.*** Tuesday, February 24, 2015 “The Ghost” 6 rounds of: 1 minute of rowing (calories) 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for...

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Monday is Back

Monday, February 23, 2015 Back Squat: 10 rep max 3 rep max Then, 3 Rounds for Time: 10 Shoulder to overhead(135,95)(115,85)(95,65)(55,35) 4 Front Rack lunges Today we start out with the same setup for back squats as last week’s front...

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