Function: A.) 10 min. EMOM 1 arm Swing, Clean, Snatch L/R B.) 8 min AMRAP 30 lateral PVC hops 5 DB Snatch (each arm) Perform/RX: A.) 10 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. B.) 8 min AMRAP 35 Dubs 5 power snatch (115/85) Compete: A.) 10 min. EMOM Pause Pos...Read More
Function: A.) Back Squat – 5×5 B.) For time: 40 wallballs (20/14) 20 leg raises (hanging or lying) 20 Dbl KB Push Press 20 Dbl KB front rack lunge 20 Dbl KB Push Press 20 leg raises (hanging or lying) 40 wallballs (20/14) Perform/RX: A.) BS / FS/ OHS – 5×5 B.) For time: 40...Read More
10am and 12noon classes only today. Function: A.) KB RDL’s 5×10 B.) 30-20-10 KB Snatch Step ups (24/20) Perform/RX: A.) Snatch Grip RDL’s 5×10 B.) 21-15-9 Power Snatch (95/65) Box Jump (24/20) Compete: A.) Snatch Grip RDL’s 5×10 B.) 21-15-9 Power Snatch (115/75) Box Jump (24/20) Read More
Function: A.) Push Press – 5×10 B.) 15 min EMOM 4 Dbl KB Swings 4 Dbl KB Front Squats 4 Dbl KB Push Press Perform/RX: A.) Push Press B.) 15 min EMOM 3 Power clean (155/105) 3 Front Squat (155/105) 3 STO (155/105) Compete: A.) Push Press – 5×10 B.) 15 min EMOM 3 Power...Read More
Function: A.) Turkish Get ups 5×2 1L 1R B.) 2 rounds 20 HR Push-ups 20 C2B 20 dips 20 Pull-ups Perform/RX: A.) Thacker Warm up 10 rounds Snatch Practice Pos. work B.) 2 rounds 20 HSPU 20 C2B 20 HR Push-ups 20 Pull-ups Compete: A.) Thacker Warm up 10 rounds Snatch Practice Pos. work B.)...Read More
Mental vs. Physical PR’s. I PR’d a few lifts during test week and was glad to have done so. But glad is as far as it goes. Usually 1.5 seconds after a PR I’ll think to myself, “Well, finally… you should have been here a long time ago”. Probably just a habit most people have of...Read More
Function: A.) Max Double KB OHS B.) 21-15-9 Russian KB Swings (1.5/1) Dips Perform/RX/Compete: A.) Max OHS B.) “Elizabeth” 21-15-9 Power cleans (135/95) Ring Dips Read More
The Dirty Burger. This recipe is for 2-4 people – 2 if you are really hungry and looking for a “cheat” meal Sweet Potato Hash: 2 Large sweet potatoes, peeled and shredded in the food processor 1 large white onion, sliced into large rings 6 large white button mushrooms, sliced Bacon: 8-10 slices Meat: 2 pounds...Read More
