Snatch Skill

Thursday, November 6, 2014 Snatch Pulls: 3-3-3 Snatch Balance: 3-3-3 Snatch: Build up to a heavy single As you can see our focus today is on the snatch.  Snatch pulls and snatch balance are great skill transfer movements for the full snatch...

Read more

Run back to Thrusters and Burpees

Wednesday, November 5, 2014 For Time: 400 Meter run 21 Thrusters (95,65)(75,45)(55,35)(35,15) 21 Bar facing burpees 400 Meter run 15 Thrusters 15 Bar facing burpees 400 Meter run 9 Thrusters 9 Bar facing burpees It looks like the weather is going...

Read more

Down and Up

Tuesday, November 4, 2014 With a continuously running clock complete: 4 Minutes of rowing for calories 3 Minutes of Power cleans (155,105)(135,95)(115,75)(55,35) 2 Minutes of Double Unders (single skips) 1 Minute of Air Squats 2 Minutes of Double...

Read more

First Week of November

Monday, November 3, 2014 Overhead Squat 5-5-5-5-5.  Build up to a heavy set of 5 reps. Then, 4 Rounds for time: 10 Power Snatches (95,65)(75,55)(65,45)(55,35) 15 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 20 Walking Lunges We start off today...

Read more

Hammer

Saturday, November 1, 2014 “Hammer” 5 Rounds: 5 Power Cleans (135,95)(115,75)(95,65)(55,35) 10 Front Squats 5 Jerks 20 Pullups (15 reps)(10)(5) *Rest 90 seconds between rounds.  Score each round for time. Welcome to the 1st November...

Read more

Trick or Treat?

Friday, October 31, 2014 “Trick or Treat” 20 Minute AMRAP: 31 Pushups 31 Wall Balls (20,14)(14,10)(10,6) 31 Double Unders (lat bar jumps)(62 Singles)(31 singles) 31 Push Presses (95,65)(75,55)(65,45)(55,35) 31 Walking Lunges 31 Power...

Read more

A Benching EMOM

Thursday, October 30, 2014 Every Minute on the Minute(EMOM) for 15 Minutes: Minute 1: Bench Press- 5 reps at 70% 1 rep max Minute 2: Toes to Bar- 10 reps (knee raises)(abmat situps) Minute 3: Rest Repeat this cycle for 5 total rounds or 15...

Read more