Monday, April 28, 2014 Strength: Snatch-build up to a heavy single Clean and Jerk-build up to a heavy single Metabolic Conditioning: 3 Rounds: 5 Thrusters(135,95)(115,75)(65,35) 10 Alternating Front Rack Lunges Congratulations to all of our...
Read moreFriday, April 25,2014 Build up to a 3 rep max power clean in 10 sets Then, 1000 Meter row for time Tomorrow is the Run for our Heroes 5k. We have several athletes running and as well as manning a water station for the runners. There is still...
Read moreThursday, April 24,2014 3 Rounds for Time: 800 Meter Run 15 Power Snatches(95,65)(85,55)(65,35) 50 Double Unders(100 singles)(50 singles) More beautiful weather means we can get out and do some more running. Running is good for us! Sign up for...
Read moreMonday, April 21, 2014: Muscle snatch – Work up to a 1 RM in 10 reps. 3 position snatch (1x floor, 1x mid thigh, 1x high hang) – 10 sets to work up to a max for the day. Should be around 80-85% 1 RM. Then, 7 minute AMRAP: 3...
Read moreSaturday, April 19, 2014: Row 5k for time No. That is not it. You will have to come in to find out what else is in store. See you at 9 or 10!
Read more