Movement Warm-up Set 2 x Sets NFT 200M Row 10 x SDHP 10 x Burpees 10 Minutes of skill work: Kipping Pull-ups, Kipping HSPU, Kipping ring dips A. 3 x 8 weighted Pull-ups w/90 sec rest (supinated grip) B. 4 x 500m Row w/ work:rest @ 1:1 -Post results under comments Read More
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...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...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...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...Read More
Movement Warm-up Set Junk Yard Dog Warm-up Clean & Jerk Progressions A. 15-20 Minutes to work up to a heavy single C&J B. AFAP: 30 x C&J @ 155lb/105lb OLYMPIC WEIGHT LIFTING CLASS 1. HBBS – 5 x 5 @ set weight 2. Snatch – 5 – 8 singles “increase weight by 5-10 lbs from...Read More
Movement Warm-up Set 8 Minute AMRAP @ warm-up pace 10 x Jumping Pull-ups 10 x Broad jumps 10 x Lying leg raises A. “Angie” AFAP: 100 x Pull-ups 100 x Push-ups 100 x Sit-ups 100 x Air Squats B. 1000M Row @ 65% Effort -Post results under comments Read More
Movement Warm-up Set 2 x Sets NFT 10 x Good morning stretch with PVC 10 x Kettlebell Deadlifts 10 x Medball Slams 2 x <-> Skipping (shoot for maximal height!) Take an additional 5 minutes to work on any Mobility issues A. Deadlift – 5 x 3 w/2-3 minute rest (increase weight each...Read More
Movement Warm-up Set 2 x Sets NFT 10 x Muscle Snatch 10 x Power Snatch 10 x Snatch A. 20 Minutes to work on the Snatch. Work on any deficiencies you may have Ex… overhead squat, starting position, finishing…… B. 3 Rounds AFAP 21 x Burpees 21 x Kettlebell swings 21 x Wallballs 20lb/14lb ...Read More
