Fitness  A1.  Back Squats – 5 x 5 w/3 Min Rest  A2.  Strict Pull-ups x 5 – After each set of squats  B.  EMOM – 15 Mins  1st Min – 5 x Deadlifts  2nd Min – 15 – 20 x Sit-ups  3rd Min – 10 x Alternating Lunges  (5 Sets total for each movement)   Performance  A1.  Back Squats – 10 x 10 @ 40%-60%  Perform 1 set every 2 Mins   A2.  Strict Pull-ups x 5 – After each set of squats  B.  EMOM – 15 Mins  1st Min – 5 x Deadlifts (Moderately Heavy)  2nd Min – 30-40 x Double-unders  3rd Min – 10-20 x Alternating Lunges (Weighted Optional)  (5 Sets total for each movement)   Sport  A1.  Back Squats – 10 x 10 @ 40%-60%  Perform 1 set every 2 Mins   A2.  Strict C2B Pull-ups x 5 – After each set of squats  B.  EMOM –...Read more

Fitness  A.  Every 90 Sec for 6 Sets  8-10 x BB Push Presses  10 x Russian Swings  B.  8 Min AMRAP  5 x Power Swings Heavy  10 x Divers  Performance  A.  Every 90 Sec for 6 Sets  3 x Snatches  B.  8 Min AMRAP  3 x Power Cleans @ 185lb/115lb  10 x T2B or Toes to Ring  Sport  A.  Every 90 Secs for 6 Sets  1 x Snatch + Hang Snatch (Pos 3) + OHS  B.  8 Min AMRAP  3 x Power Cleans @ 245lb/155lb  10 x T2B   -Post results under comments  Read more

2014 training begins this week 6:00 PM KB CLASS A. 4 RDS -7 KB DL -5 R/L PRESS B. 5 RDS -7 R/L SNATCH -5 R/L LUNGE -10M CRAWL FORWARDS/BACKWARDS C. 6 RDS 50 M SPRINTS    Read more

Fitness  A.  4 Sets  8 x BB Strict Press  45 Sec Rest  8 x Ring Rows  45 Sec Rest  B.  10 Rounds  150M Row/Run  7 x Ring Rows  7 x Squats  7 x Push-ups  Performance  A.  Establish a 10 Rep Front Squat  B.  Bulger  10 Rounds AFAP  150M Row/Run  7 x C2B Pull-ups  7 x Front Squats @ 135lb/95lb  7 x HSPU  -Post results under comments      Read more

6:00 PM KB CLASS A. 4 RDS -TGU L/R -5 PULL-UPS -5 DBL KB FRONT SQUATS B. SNATCH LADDER 5-6-7-8-9-10 R/L -2 DBL KB  PRESS BETWEEN RUNGSRead more