Movement Warm-up Set  1 x Set @ 65%  500M Row  40 x Squats  30 x Sit-ups  20 x Push-ups  10 x Pull-ups  5 x Burpees  A.  Wittman  7 Rounds AFAP:  15 x Kettlebell swings @ 1.5/1 pood  15 x Power Clean @ 95lb/65lb  15 x Box jumps @ 24inch/20inch  -Post results under comments Read more

Olympic Hour with Nic Scudamore tonight @ 6:30pm  Kids Class @ 6:30pm in the progression room!   Movement Warm-up Set  3 x Sets NFT 20-30 x Double unders or attempts “no singles”  10 x PVC Pass through  10 x OHS w/ PVC  2 x <-> High knees  A.  15-20 Minute period to work up to a heavy 3 rep max OHS  B.  3 Rounds AFAP:  500m Row  12 x OHS @ 115lb/75lb  50 x Double unders  -Post results under comments Read more

Movement Warm-up Set  2 x sets w/Barbell  10 x Hang Power Cleans  10 x Front Squats  10 x Press  10 x HBBS  A.  Bear Complex x 5 Rounds  7 x sets of the following sequence:  Power Clean  Front Squat  Push Press  Back Squat Push Press -Rest as needed between rounds, you are not allowed to pause at the bottom.  Try to increase weight each round  -Post results under comments    Read more

Notes-The Olympic Lifting Class agenda will be the following:   Tuesday-Snatch  Thursday-Clean&Jerk  Saturday-Auxillary lifts and make up We will no longer post the workouts up on the website for Oly lifting.   Movement Warm-up Set  GROUP WARM-UP  A.  Push Press – 5 x 3 w/2 min rest  B.  AFAP:  30-20-10  Box jumps  Calorie Row  Ball Slams  Rope Climbs (3-2-1)  C.  “Vinz” abs  -Post results under comments    Read more

Movement Warm-up Set  500M Row  2 x Sets NFT  10 x Barbell Front Squats  10 x Push ups  10 x Box jumps “games standard”  5 minutes to work on any mobility “Crash victim, Couch stretch..”  A.  GATOR 8 Rounds AFAP:  5 x Front Squats @ 185lb/135lb  26 x Ring Push-ups  -Scale accordingly, beginner and intermediate athletes may start off the racks.   B.  Group Mobility   -Post results under comments    Read more