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Thursday 180906

Everyone got the right idea that a clock doesn’t need to be running to get hard work in.  We allowed our CNS to reset a bit to start ramping up again.Overhead Squat 1xBox Jump 2xWork every two minutes-10 RoundsDon’t be … Read More

Wednesday 180905

The past two days have been metabolically difficult.  Today we are going to focus more on quality and strength of movement based on what you need to work on.  Table Top 10x(10s), Back Bend 10x, Handstand Circle Walk-3 RoundsStrict Push Progression … Read More

Tuesday 180904

Sky Reach 10x(10s), Cossack Squat 10x(10s), Wall Squat 10x(10s)-3 RoundsOdd: Thruster 3xEven: Sprint 50mWork every 90s-10 RoundsLet speed dictate barbell load, no grinding!Deadlift Unbroken 5xRebounding Box Jump 5xWork 2 minutes-You should be able to move back and forth without stopping.  … Read More

Wednesday 180829

Snatch ReviewOdd: Power Snatch/Split Snatch Balance Left and Right/ Snatch BalanceEven: Pistol ProgressionWork every 90s-10 RoundsPower Clean 3xBox Jump (No Step-ups!) 3×8 minute AMRAP

Monday 180827

Lateral Cross Step-up, Cossack Squat, Wall Squat-3 RoundsRun 800mDeadlift 135#/95# 50xToes to Bar 30xBox Squat 7×1GHR or Reverse Hyper (Try and do 50% of your 1RM of your back squat) 3 setsKneeling Sit-up or Sissy Squat 3 setsCalf Raises and … Read More