Friday December 29
6:30-9 am Snatch balance 1-1-1-1-1-1-1 repsSquat snatch 1-1-1-1-1-1-1 Scale: work on mechanics with pvc or a light load
Friday December 29 Read More »
6:30-9 am Snatch balance 1-1-1-1-1-1-1 repsSquat snatch 1-1-1-1-1-1-1 Scale: work on mechanics with pvc or a light load
Friday December 29 Read More »
6:30-9 am 3 rounds for time of:15 overhead squats10 L pull-up, knees bent15 split jerks15 knees-to-elbows15 hang cleans15 weighted hip extensions Hold a plate or dumbbell to chest for back extensions. ♀ 65-lb barbell, 15-lb plate for back extensions♂ 95-lb barbell, 25-lb plate for back extensions Scale:3 rounds for time of:10 overhead squats10 jumping pull-ups10
Wednesday December 27 Read More »
6:30-9 am A choice! 12 days today or a prep for tomorrow!Saturday will be those same only a recovery instead. For Time, adding one movement per round:1 Sumo Deadlift High-Pull (75/55 lb)2 Thrusters (75/55 lb)3 Push Presses (75/55 lb)4 Power Cleans (75/55 lb)5 Power Snatches (75/55 lb)6 Kettlebell Swings (53/35 lb)7 Pull-Ups8 Knees-to-Elbows9 Box Jumps
Friday December 22 Read More »
6:30-9 am For max reps:Tabata bike/row caloriesRest 1 minuteTabata squatsRest 1 minuteTabata bike/row calories The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Wednesday December 20 Read More »
6:30-9 am Complete as much as possible in 15 minutes of:Row 500 metersMax set push-ups Scale: elevated pushups
Monday December 18 Read More »
8-9 am 4 rounds of:1 minute of kettlebell swings1 minute of sit-ups1 minute of lunges ♀ 35-lb KB ♂ 53-lb KB Scale: weight
Saturday December 16 Read More »
6:30-8 am ‘The Man’He’s a myth, a legend, an inspiration really, to so many…He’s also our oldest member. 8 minute AMRAP12 pull-ups12 burpees Rest 1 minute 7 minute AMRAP19 sit-ups36 squats
Wednesday December 12 Read More »
6:30-9 am 5 rounds for time of:40 double-unders16 dumbbell snatches ♀ 25-lb DB ♂ 35-lb DB Scale:5 rounds for time of:50 single-unders16 dumbbell snatches ♀ 15-lb DB ♂ 20-lb DB
Monday December 11 Read More »
8-9 am IGNITE Workout With an 18-minute running clock, complete: 21-15-9 reps of:ThrustersLateral burpees over the barSit-ups ♀ 65 lb ♂95 lb In the remaining time, establish a max weight of the complex: 1 power clean + 1 hang squat clean Scale: weight
Saturday December 9 Read More »