The 2017 season was a huge success as we saw mass improvements throughout our community. However, as many of you know, I am never satisfied with where we are and always striving to improve what we do. The five week Open was a fantastic assessment tool which ignited a massive fire in me to begin Read more about The 2018 Season Begins[…]
REMINDER Saturday class resumes tomorrow at 10:00 with Coach Cam!!! STRENGTH Snatch Grip Deadlift 3-3-3-3-3 @ 50-60% of 1RM Deadlift Clean Grip Deadlift 10min to 2RM for the day METCON 3RFT 15 KBS (AHAP) 20 Wallball (20/14) E80 Lap w/wallball
STRENGTH Alternating DB Floor Press 5 x 5 each arm (AHAP) METCON RX: AMRAP 20 2 Rope Climbs 6 HSPU 12 Box Jumps Scaled: AMRAP 20 1 Prowler Push Pull 12 HRPU 12 Step Ups $OUT Practice RX: Handstand Walks Scaled: Rope Climbs
STRENGTH/SKILL Clean Complex: 15min 2 Pause Deadlift + 1 Power Clean focus on bar path and weight towards heels start at 50% Clean and work to heavy METCON Teams of 3 400m Run 60 Power Clean (135/95) 400m Run 45 Power Clean (155/105) 400m Run 30 Power Clean (185/135) 400m Run 15 Power Clean (205/145)
STRENGTH: Back or Front Squat 3-3-3-3-3+ @ 70-80% of 1RM METCON: Teams of 2/3 Buy In: 60 Calorie Row (alternate every 15 cal) 5 Rounds: 20 Burpees 20 T2B split how you choose Cash Out: 60 Calorie Row (alternate every 15 cal)
SNATCH SKILL 10min: Pause OHS + Snatch Balance start light and build to heavy 1RM from rack getting comfortable in bottom position 10min: 3 Position Snatch or Hang P. Snatch @ 60% pockets, knees, floor start at 45% of 1RM and build to heaviest CONDITIONING AMRAP12 20 Air Squats 10 Push Jerk (135/95) E80 Lap
REMINDER: This is the last Thursday we will be cancelling 6:30 class due to Open 17.5 watch party! STRENGTH Deadlift @ 90% 4WU-6-4-2+ 80-85-90% METCON 4RFT w/2 Teams 12/10 Cal Assault Bike 10 KBS (53/35) 10 Sit ups 10 Alt DB Snatch (50/35) East80 Lap
STAMINA E2M for 14min 3 Hang Power Clean (start at 50% to heaviest) 5 Lateral Burpees METCON 3RFT 400m Run 15 Power Snatch (75/55) 9 Box Jumps
WARMUP: 10min 2 Rounds 5 Walkouts 10 Air Squats 10sec Samson (each leg) In Remaining Time 5-7 DB Thruster Practice As many sets as possible working up to 50/35# STRENGTH Bench Press @ 90% 4WU -6-4-2+ (80-85-90%) METCON 10RFT alternating w/partner 5 Pull Ups 5 T2B 25 Double Unders
