Fitness A.  Every 75 Secs for 5 Sets  6 – 8 x Deadlifts  10 x Alternating Stationary Lunges (weighted)  B.  AFAP  21 – 15 – 9  Goblet Squats  Swings  5/5 x Kettlebell Rows – HEAVY after each round  Performance  A.  Every 75 Secs for 5 Sets  3 x Clean&Jerks (Not TNG)  B.  Fran  21 –...Read More

6:00 PM KB CLASS A. DEADLIFT 6 X 1 -15 PUSHUPS BETWEEN DL B. 5 RDS SINGLE KB CHAIN 5 X L/R -SNATCH -PRESS -CLEAN & PRESSRead More

Programming – Cycle 1 – Week 3 – Session 4 Intensity – 75% Notes: Focus on warming up, you should feel ready to go by the time we get to the clean complex today. Your lifts should feel crisp and fast. Program A.) Sots Press – 3×5, Split Jerks – 5×2 – Pulls warm up...Read More