October 1, 2016

Circuit Saturday… Caturday… It’s Game Day! Go CATS!!! 3 Rounds of   45 sec ON:  15 sec OFF Row Balance Board Air dyne bike Log roll V-up KB Squat Cleans Prowler Dip bar hold Walking lunges Plate pinch Weighted SL Bench Squat (alternating)  ...

September 30, 2016

1.  Deadlift: work up to a heavy single   2.  How fast can you complete…   5 rounds?? 5 Deadlifts @ 60-70% 10 V-ups 5 Handstand Pushups 10 KB Swings

September 29, 2016

1.  2 position Clean: work up to a heavy set (floor, hang)   2.  Halting Clean Pulls 5 x 3 @ 90%   3.  Jerks: 5 x 2 @ 80-90%   4.  How fast can you complete… 15 – 12 – 9 of: Sumo Deadlift hi pull Burpee Box...

September 28, 2016

1.  Push Press- find your 3 RM   2.  3 Rounds for quality: DB Strict press x 8-10 Band Triceps Pressdown x 10 Rainbows x 10 + 10   3.  “Jackie” How fast can you complete… 1000m Row 50 Thrusters (45/35) 30...

September 27, 2016

1.  2 Position Snatch: work up to a heavy set (Floor, hang)   2.  Halting Snatch Pulls 5 x 3 @ 90%   3.  3 Rounds for quality: Frog jumps x 5 Snatch Push press (BNK) x 5 Good Mornings x 10   4.  Tabata Hollow hold rest 1 min Tabata Side plank (alternate...