December 1, 2016

1.  Hang Clean: On the Minute 10 x 2 3 min @ 70% 3 min @ 75% *Can stay or go up if it feels/ looks good*   2.  Power Jerk + Jerk: On the Minute 10 x 2 3 min @ 70% 3 min @ 75% *Can stay or go up if it feels/ looks good*   3.  Bear Complex + Man Makers No...

November 30, 2016

1.  Strict Press: work up to a heavy double then… 3 x 2 @ 90% of heavy double   2.  3 Rounds: 1 min each station *goal is about 10 reps/ or for some a max hold* Dips Wall Sit DB SB Chest Press Step ups Barbell Bent over Row Hollow...

November 29, 2016

1.  Hang Snatch: On the Minute 10 x 2 3 min @ 70% 3 min @ 75% *Stay or go up if you feel good*   2.  3 rounds: Snatch pulls x 3 @ 100% Wide grip band pulldown x 10 Rollouts x 10   3.   How fast can you complete… 3 Rounds? 5 Power Snatch @ 60-70% 5...

November 28, 2016

1. Pin Front Squat:  work up to a heavy double then 3 x 2 @90% of heavy   2.  3 rounds for quality: Broad jumps x 5 SL weighted bench squat or pistol x 5 + 5 Side lying band knee lift x 10 + 10   3.  How fast can you complete 3 rounds? 20 + 20 SA KB Swings...

November 26, 2016

Saturday CAT-urday! It’s game Day… Go CATS!  Beat the Cards! 3 Rounds: Row x 500m Handstand Hold x max time KB Swings x 50 Walking Lunges x 50 Prowler x 2 passes down & back Dips x 20 V-ups x 20 Twists x 20 +...