Archives

Note: Please remember that we are closing early Friday (there is no 6:30pm class) to set up for the Powerlifting for Pink meet Saturday. Please come out Saturday to support the event! Lifting [...]

Group warm-up: 2 min Double-under practice and wrist openers Strength: Clean & Jerk (warm it up) Then, for time: 30 C&J (135/95lb) Run 1 mile 15 Thrusters (115/75 – use same BB, athlete [...]

Group warm-up: 2 min of Double-under practice Strength: Deadlift – 15 min to to work to a heavy set of 5 Then, 2RFT of : 75 Wall Ball (20/14lb) 25 Burpees 25 Pull-ups Time cap: 20 mins. [...]

Group Warm-up: 2 min DU Strength: 20 minutes to work Hang Snatch (yes with a full squat) followed by an OHS Then, 10 mins to select / warm up / work your goat*. Pick one of these: OHS, kipping [...]

Warmup-3 min: Alternating Tabata(20 seconds squats – 10 seconds rest – 20 seconds mt climbers) squats mt climbers Strength: FS – 15 min to establish new 1 RM “Tabata Trouble” For 8 minutes: Knees [...]

“Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine [...]

Strength: Overhead Squat 2-2-2-2 (15min) Then, “Hammer’n” 5 RFT of: 20/20 Hammer swings (16lb) 200m Run with sandbag (50/35#) 20 Burpees Beginner’s less rounds, lighter hammer, [...]

Skill: HSPU progressions Then, “Diane” 21-15-9 reps for time of: Deadlift (225/155lb) HSPU Beginners: lighter BB, scale for HSPU (less ROM, inverted hold, wall walk, pike PU, or reg PU)

Skill: Rope progressions then, 4 RFT: 2 Rope ascents 9 Deadlift (155/105 lb) 6 Hang Power Clean (same barbell) 3 Shoulder to OH (same barbell) 400m run (or 500m row) Beginners: rope progressions, [...]

Strength: Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3 Then, 8 min AMRAP of: 25 DU 15 KB Swings (24/16k) 10 Ring Dips Beginners: 10 attempts at DUs then 50 singles, lighter KB, assisted ring dips [...]