Tuesday 181002
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Muscle-up PracticeEvery minute on the minute Shoulder Press 1x.  Every successful lift add 10# for the guys and 5# for the gals.  When there is a failure move onto Push Press and then Push Jerk.

Monday 181001
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We had a few takers on the PR Day contest.  We will be voting on the most improved, not the best time!  Clean Review and Warm-upClean 3x-Focus on speed and technique Shuttle Spint 25y/25yWork every 90s-16 RoundsMobilize between lat/tri, pvc bend over, … Read More

Friday 180928
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Today is PR Day!  We are going to set a baseline or retest a benchmark.  For those interested, we are having a bit of a contest for the most impressive improvement.  We are going to let the membership decide who … Read More

Thursday 180927
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We are going to add some excitement to this week’s PR Day, which will be a benchmark!  We are looking for who will show the best improvement in a benchmark, not the best time.  We are going to allow the … Read More

Wednesday 180926
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We are going to add some excitement to this week’s PR Day, which will be a benchmark!  We are looking for who will show the best improvement in a benchmark, not the best time.  We are going to allow the … Read More

Tuesday 180925
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Front Rack Lunge 5×3 each Knuckle Hang 30s between all sets, alternate between Arch Back and Jefferson CurlReverse Hyper, Kneeling Sit-up, Calf RaisesorGHR, Sissy Squat, Calf RaisesHang Squat Clean 3xAMRAP-Between sets Lat/Tri Stretch and PVC Bend Over

Monday 180924
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‘The Scapula craves complexity but the hips crave intensity’. -Ido Portal Table Top 10x(10s), Back Bend 10x, Inchworm-3 RoundsSkin the Cat-We will be going over different strength and mobility progressions to work up to a skin the cat.  Between sets work these hip components: seated … Read More

Friday 180921
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“Josie”With a weighted vestRun 1 milethen Burpees 30xPower Clean 155#/105# 4xFront Squat 155#/105# 6×3 Roundsthen finish with Run 1 mile

Thursday 180920
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The Shoe Cues are in!”Kettlebell Swing Overhead Squat21-15-9xScratch the fitness itch and prime for the rest of the workout.  Use the swing to open up the overhead position, almost float at the top for a second punching the weight up, and … Read More

Friday 180919
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Bench Press 7×1Work one spinal component between sets: Arch Back and Jefferson CurlAny Dip 3xAMRAP with a focus on quality.  Try tallying up 2 minutes of Chin-up Hold, 2 minutes Wall Facing Handstand, and GHDSU (mix between regular and lateral) … Read More