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 – 3 x 15 – Banded  Back Extensions weighted – 3 x 15  B.  Gym Met-con  -Post results under commentsRead 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 Curls – 2 x 10  T-rows – 2 x 10  Back Squats – 5 x 2    Pull-overs – 1 x 20  RDL – 1 x 15 Banded Pull aparts super set w/Banded Push downs – 5 x 20  Weighted Sit-ups – 3 x 30 Super set w/Russian Twists  Russian Twists – 3 x 20  C.  GYM MET-CON ONLY -Post results under comments 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  15 x K2E  C.  W/Partner (You go I go) Time Permitting  10 Min AMRAP  200M Sprints    Sport  A.  EMOM – 10 Mins  10 x American Swings @ 80lb/53lb  B.  5 Rounds AFAP  1 – 2 – 3 – 4 – 5  Power Snatches @ 185lb/105lb  10 – 8 – 6 – 4 – 2 HSPU – 6inch/4inch  12 x Pistols (6/6)  …First round 1 PS, 10 HSPU, 12 Pistols..Second round .. 2 PS, 8 HSPU, 12 Pistols…  C.  W/Partner (You go I go) Time Permitting  10 Min AMRAP  200M Sprints    -Post results under...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  2 Min Rest after each round  Sport  A.  EMOM – 10 Mins  10 x Wallballs @ 30lb/20lb  B.  4 Rounds AFAP  200M Run  ME UB Thrusters @ 115lb/85lb  2 Min Rest after each round  -Post results under comments  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) TGU L/R 5 Goblet Squats B. 8 EMOM 12 2-Hand Swings C. 3 x 1 min. Plank holds  Read more