Archives

Strength: Squats 3×10 @ 40% of your 1RM. These squats are to work form and SPEED on the way up. They should feel light today to activate the muscle pattern and get a little volume – [...]

Strength: Split Jerk – 20 minutes to work to a heavy double Then, for time: Run 800m 3 rounds of: 5/5 G2OH with DB (40+/25+lb) 15 Four-count flutter kicks Run 800m    

Skill: HSPU progression – getting inverted to kipping skills – 15 minutes to work on it Then, “Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) 12 Pull-ups Check out your [...]

Strength: 20 minutes to establish a 1RM Deadlift AMRAP 10 minutes: 9 Hang Power Clean (115/75lb) 6 S2OH 9 HR Push-up Beginner: Lighter weight on BB, 5-7 HR Push-up Advanced: 135/95lb on BB [...]

“Deck of Death” Form three teams – complete all the cards in the deck for time. All athletes in the team must complete all reps before the next card is turned over. Athletes may [...]

Review of more hip openers (during warm-up): couch stretch, how to roll hips and quads Skill Drill (not scored): 8 min EMOM: 1 Power Clean/1 Hang (full) clean at 50=60% 1RM Clean Then, [...]

Strength: Snatch – for a heavy single, working on catching in a deep OHS For total working time: Power Snatch & Burpee 1 Power Snatch @70% of your 1RM 1 Burpee Example: Minute 1: 1 PS 1 [...]

Review of hip openers: squat sit, spidermans, band distractions Strength: Deadlift – 5-5-5-5 Then, for total working time: 3 rounds of: 15 Toes thru Rings 20 Box jump (24/20”) 25 KB Swing [...]

Review of shoulder/chest openers: slow dislocates, doorway/wall stretch, band distractions Today is Goat Day – spend 15 minutes to work on a goat. Pick from: Ring dips, Rope climbs, DUs or HSPU [...]

For Memorial Day we are honoring fallen Hero, Michael Murphy. We will begin at 9am and run heats until we are done. ******All other classes today are canceled***** “Murph” For time [...]