Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm. Fitness A1.  Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest A2.  Weighted Pull-ups x 5 (Superset w/ Squats) B.  4 Rounds AFAP  20 x Wallballs  20 x Russian Swings  2 Min Rest  Performance  A1.  Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest A2.  Weighted Pull-ups x 5 (Superset w/ Squats) B.  4 Rounds AFAP  25 x Wallballs @ 20lb/14lb  15 x Pull-ups  2 Min Rest  Sport  A1.  Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest A2.  Weighted Pull-ups x 5 (Superset w/ Squats) B.  4 Rounds AFAP  30 x UB Wallballs @ 20lb/14lb  25 x Pull-ups  2 Min Rest  -Post results under comments    Read more

  Cycle 2 – Week 4 – Session 1 Intensity – 85% Notes: Focus, hit your reps. Towards the end of the week should be an appropriate time to take things up a bit. Sots Press – 3×5 Muscle Snatch + Drop Snatch – 6×1 Barwork – 30 reps   B.) Snatch – 7×1 Behind neck Strict Press – 4×7 Snatch RDL’s – 4×7   C.) Hollow Rocks – 60 Mobility – 10 min. Extra – Chest/back thoughts for the day:     Train like heck for a really long time, and one day you will lift big weights.Read more

6:00 KB CLASS A. 5 RDS – TGU L/R – 6 SQUATS – 6 PULL-UPS B. 8 MIN – 15 SEC ON/OFF OF 2 HAND SWINGS C. 3 X 10 HLRRead more

Announcements Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm. Fitness A.  Deadlift – 5 x 2 w/2 Min Rest B.  AFAP 30 x Dumbbell Push Presses Then… 3 Rounds 15 x Jumping Squats 20 x Sit-ups Then… 30 x Push-ups Performance A.  Snatch + OHS – 5 x 2 w/2 Min Rest B.  AFAP 40 x Push Presses @ 75lb/55lb Then…. 3 Rounds 10 x T2B 12 x Box Jumps @ 24inch/20inch w/Step down (Optional) Then…. 40 x Push-ups Sport A.  Snatch + OHS – 5 x 2 w/2 Min Rest  B.  AFAP  50 x HSPU  Then….  3 Rounds  12 x T2B  17 x Box Jumps @ 24inch/20inch  Then….  50 x Ring Dips  -Post results under comments    Read more

Cycle 2 – Week 3 – Session 6 Intensity – 75% Notes: End of recovery week A.) Sots Press – 3×5 Squat Jerk – 5×2 Barwork – 30 reps   B.) C and J – 75% +5 lbs   Snatch Pulls – 4×2   BS – heavy 3 rep w/ pause on 1st rep. Goal – 85% C.) Core Mobility – 10 min.  Read more