November 1, 2016

1.  Snatch:  10 x 2 @ 70% * do 1 set every minute *   2.  3 Sets: Snatch Pull x 3 @ 100% of best Pause Pull- ups (slow eccentric) x 3   3.  How fast can you complete 3 Rounds? 5 Overhead Squats @ 60% of best 10 (5+5) SA DB Snatch 5 Rollback Get ups 10 Log...

October 31, 2016

1. Front Squats: 10 x 3 @ 70% * Do one set every minute* 2. 3 Rounds for quality: DB SL RDL + hi pull x 5 + 5 Sots press (press in clean) x 5 Hanging leg circles x 5 + 5 3.   3 rounds/ On the Minute x 15 min: 20 KB Swings 10 Goblet Squats 20 Sit ups 10 Burpees 20...

October 29, 2016

FitCamp Funday! Woohoo! It’s GameDAY! Saturday Caturday! Go CATS! How fast can you complete… 2 Rounds: 800m Run 10 Tire Flips 10 + 10 Sledgehammer hits 2 x Prowler Push 1 + 1 lap OVH KB Walk 1 lap heavy plate carry 30 sec – 1 min Wt’d Bear...

October 28, 2016

1.  3 Rounds for quality: RDL x 10 Band Side Steps x 10+10 Hanging Scap Isolations x 5 (with 2 sec pause each rep)   2.  How fast can you complete… 5 Strict Pullups 5 Box Jumps (24/20) 10 Deadlifts @ 55% 5 Strict Pullups 5 Box Jumps 10 Deadlifts @ 65% 5...

October 27, 2016

1.  Clean Complex:  Clean + Power Jerk + Jerk: work up to a heavy set   2.  Clean hang high-pull: 5 x 3   3.  How fast can you complete… 3 rounds? 10 Squat Clean Thrusters (95/65) 10 V-ups 20 Double Unders 10 Scissor Jumps 10 V-ups 20 Double Unders...