September 1, 2016

1. Front Squats: work up to a heavy single 2 x max reps @ 80%   2.  3 Rounds for quality: Band Side steps x 10 +10 Butt Burners x 5 + 5 X- Chop x 10 + 10   3.  For time:  1 mile Run!

August 31, 2016

1.  Clean Complex: Clean hi pull + Clean + Jerk: work up to a heavy set   2.  3 rounds for quality Back Squat jumps x 5 @ 20% Hanging straight leg raise x 10 Rainbows x 10 3.  How fast can you complete 3 rounds? 200m Run 5 Hang Clean (squat) @ 60% of max clean 10...

August 30, 2016

1.  Strict Press: work up to a heavy single.  2 x max reps @ 80% of heavy single   2.  3 Rounds for quality: Split Squats x 5 + 5 Band Snow Angels x 10 Bent Over Row x 10   3.  Tabata Double Unders Rest 1 min Tabata  KB...

August 29, 2016

1.  Snatch complex: Snatch Hi-pull + Snatch: work up to a heavy set   2.  Deadlift: work up to a heavy set of 5   3.  1/2 “McGhee” How many rounds/ reps can you complete in 15 min? 5 Deadlifts (275/185) 13 Pushups 9 Box Jumps (24/20)  ...

August 27, 2016

Circuit Saturday!! 2 Rounds of 4 min at each station- as many rounds as possible! A)  KB’s 5 Hi-pulls 5 Squat Cleans 5 Thrusters rest 1 min B) Sliders 10 Pushup + pike 20 Mountain Climbers 10 Reverse Lunges rest 1 min C) Row 100m Row 10 Lateral Burpees 10 (5+5)...