Fitness  A1.  Back Squat – 5 x 2  A2.  Pull-overs – 1 x 20  B.  4 Rounds AFAP  200M Run  15 x Thrusters  2 Min Rest after each round  Peformance  A1.  Back Squat – 5 x 3  A2.  Pull-overs – 1 x 20  B.  4 Rounds AFAP  200M Run  ME UB Thrusters @ 95lb/65lb ...Read More

Enhancing your movement skill… Coming in August 5:30PM INTERMEDIATE KB CLASS A. 5 RDS 5 DBL KB Front Squats 5R/L Snatch Rest 30-60 Sec. B. 5 RDS 5 DBL Clean & Press 5 Pull-ups Rest 30-60 Sec. C. 50 1-Hand Swings AFAP   6:30 BEGINNER KB CLASS A. 5 RDS or (15-20 min. TGU Review)...Read More

A.  Speed/Agility 3 x Sets – 10 x Lateral Bounds @ 28inch/24inch w/1 Min Rest  3 x Sets – 10 x Box Jump Rebounds @ 28inch/24inch w/1 Min Rest B.  STRENGTH (Day 2/Week 6) Clean & Jerk – 7 x 1  Power Jerk – 3 x 5 Hang Clean Pulls (Pos 2) – 3 x...Read More