Just a reminder, Halloween workout will start at 10 am this Saturday!   A.  Power Clean + Hang Clean + Push Jerk @ 65%-75% Every 40 Seconds for 6 Mins (10 Reps) B.  Power Elizabeth 21-15-9 Power Cleans @ 135lb/95lb Ring Dips C.  3 x Plank holds w/Medball x 1 Min -Post results under comments  Read more

A.  15 Minutes of Pull-up/Muscle-up practice B1.  Push Press – 3 x 5 w/30 Sec Rest B2.  Reverse Hyper or Back Extensions – 3 x 12 w/30 Sec Rest  B3.  Bulgarian Split Squats – 3 x 12 (6R/6L) w/30 Sec Rest  B4.  Rope Climbs – 3 x 1 Min ME w/30 Sec Rest  -Post results under comments    Read more

A.  AFAP  Buy-in – 1000M Row/800M Run  Followed by:  30 x T2B 20 x Thrusters @ 115lb/85lb  50 x Box jumps @ 24inch/20inch  20 x Thrusters  30 x T2B -Post results under comments  Read more

A.  High Bar Back Squats – 5 x 3 @ 70%-75% w/2 Min Rest (Advance:  1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95%)  B.  5 Rounds For Max Reps with a Running Clock  30 Seconds – Walking Lunges (1R/1L=1 rep)  30 Seconds – Pull-ups  30 Seconds – Lateral Burpee Box Jumps @ 24inch/20inch  1:30 Rest  -Post results under comments  Read more

[youtube=http://www.youtube.com/watch?v=qW5EPlENfq4&feature=relmfu] Halloween Workout – This Saturday at 10 am.  There will still be regular class at 8 am and Oly class at 9 am.   A.  Every 30 Seconds for 4:30 (10 total Reps)  1 Power Snatch + 1 Hang Snatch (Full Squat) @ 65%-75% of Max Snatch  B.  8 Min AMRAP  30 x Double-unders (Adv: UB)  10 x Push Presses @ 95lb/65lb  C.  “Habbe” abs with partner   -Post results under comments    Read more