Fitness – Performance MoFo   A.  EMOM – 10 Mins 2 x Front Squats @ 90% 2 x Push Jerks @ 90% B.  Jack  20 Min AMRAP 10 x Push Jerks @ 115lb/85lb 10 x American Swings @ 1.5 pood/1 pood 10 x Box Jumps @ 24inch/20inch Sport A.  5 Sets – Yolk Carry 20M – Go Heavy B.  Jack -Post results under commentsRead more

THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price IMPORTANT DATES General registration August 8 – Sept 6 Fitness A.  Clean Progressions B.  2K Row AFAP  Performance A.  Ever 75 Secs for 8 Sets 3 – Position Clean + Jerk B.  2K Row AFAP Sport Level 2 A.  3 Sets NFT 5 x C2B Pull-ups 2 x Rope Climbs Level 1 A.  3 Sets NFT 5 x Weighted C2B Pull-ups 2 x Weighted Rope Climbs B.  2K Row AFAP -Post results under comments  Read more

Cycle 1 – week 6 – session 2 Program intensity – 90% A.) Snatch Balance – 5 x 2 B.) Snatch – POS Dead Lift, to Pos 2 pause snatch – 12 – 15 min. Clean and Jerk – POS Dead Lift to Pos 2 pause CandJ – 12 – 15 min, Front Squats – 3×3 w/ 3 second pause on the first rep (challenge perform at 90%) C.) RDL’s – 5×5 Hand Stand Holds – 3 x Max Effort Toes to Bar – 3×12 Mobility – 10 min.   Link of the Day – http://www.IWF.net/ – The International Weightlifting Federation, look around and learn something new about weightlifting.  Read more

yes 6:00 PM KB CLASS -TGU L/R -SNATCH 5R/L -TGU L/R -SNATCH 6R/L -TGU L/R -SNATCH 7R/L -TGU L/R -SNATCH 8R/L -TGU L/R -SNATCH 9R/L -TGU L/R -SNATCH 10R/LRead more

Fitness – Performance A1.  Dips – 3 x 8 A2.  Kettlebell Rows – 3 x 10 (Each Arm) B.  5 Rounds for Max Reps 30 seconds x Max Calorie Row 30 second Rest  30 seconds x Max Russian Swings  30 second Rest  30 seconds x Max Burpees  30 second x Rest  Sport  A.  3 x 10o0M Row @ Z1 Rest as needed between rounds  B.  Recovery and Midline work  -Post results under comments      Read more