10:00AM  KB CLASS A. 5 RDS OF SINGLE KB COMPLEX 5  1-Hand Swings R/L 5 Snatches R/L 5 Thrusters (squat – press) R/L 5  1-Hand Swings R/L -Rest 90 – 120 sec. between rounds -Use snatch weight bell B.  2 RDS – Pull-up Ladder 1-5 -do 10 2-Hand Swings between rungs of pull-ups  Read More

  Fitness  A.  Push Press – 5 x 2 B.  AFAP   800M Run 40 x Push Presses 40 x Pull-ups 40 x Squats   Performance A.  Push Press + Push Jerk – Work up to a heavy load B.  AFAP 800M Run 100 x Double-unders 50 x Push Presses @ 95lb/65lb 50 x Pull-ups...Read More

Know your score 5:30 INTERMEDIATE KB CLASS A.  5 RDS TGU L/R 10 2-Hand Swings 5 Goblet Squats B. 8 Min. EMOM 5 R/L 1-Hand Swing 5 Push-ups C. 2 RDS 1 Min. R/L Rack holds (Snatch weight)   6:30 BEGINNER KB CLASS A. 5 RDS 8 KB DL 5R/L Press B. 5 RDS 8...Read More

  Fitness – Performance A1.  5 x ME – Strict Pull-ups  A2.  5 x ME – Strict Dips  -Use a partner to assist you with both movements.    B.  AFAP  21 – 15 – 9  Lateral Jumps (PVC) @ 24inch/20inch – 1 Jump = 1 Rep  Burpees  Sport  A.  Row/Run @ Recovery Pace – 15...Read More

–Remember there will be no programming for this next week.  If you’re a few weeks behind go ahead and back track.   A.  STRENGTH (Day 5/Week 6) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12 “Go to Failure”  Bentover Rows – 2 x 15  Alternating DB Curls – 2 x...Read More

A.  STRENGTH (Day 4/Week 6) 5 sets – <-> Shuttle Run x 3, 20 x Lateral Jumps @ 24inch/20inch w/1 Min Rest  Snatch – 7 x 1 Power Pulls – 3 x 5  Snatch Push Press – 3 x 5  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR –...Read More

  A.  STRENGTH (Day 3/Week 6) Reverse Hyper (Light Weight) – 3 x 15 -Super set w/Hollow Rocks  Hollow Rocks – 3 x 20  Dumbbell Alternating Press – 3 x 10 (20 reps total) “Go to failure”  Close Grip Bench – 3 x 12 “Go to failure”   Bentover Rows – 2 x 15  Reverse...Read More

Fitness A.  Clean Progressions  B.  15 Min AMRAP  15 x Wallballs  15 x Swings  15 x Sit-ups  C.  W/Partner (You go I go) Time Permitting  10 Min AMRAP  200M Sprints    Performance  A.  Cleans – 5 x 2 @ 80%  B.  15 Min AMRAP  15 x Wallballs  15 x Russian/American Swings @ 1.5 pood/1 pood ...Read More

  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