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Monday – 8/1

Welcome to August everyone and welcome to a new type of fitness. Today we will be starting a new cycle of programming that will lead us down a more strength biased path. You will still get your metcons in, but on occasion you will have an entire day full of lifting. The programming is not going to look like it has in the past, you will see some very bodybuilding type rep schemes and movements (like today) some unique combinations of movements. I encourage all of you, if you haven't already, to keep a fitness workout or journal and record

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Friday – 7/29

A.) 2 position clean + 1 split jerk: 5 sets *high hang, hang *use around 65-75% of your max for this, no more than that. This is not meant to be as heavy as possible today. B.) 4 rounds for time: 20/15 calorie row 3 Wall walks 10 Shoulder to OH (165/105) Post workout: Weighted plank: 3 x 1:00 Single leg KB RDL: 3 x 20 each leg

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Wednesday – 7/27

A.) Front Squat: 3 – 10 *work up to a heavy set of 3, then drop weight and do a heavy set of 10. *compare to 6/22 B.) 21-15- 9-6- 3 reps for time: Squat clean (95/65) *all sets must be unbroken. Bar can rest in the front rack or being held in front at the top of a dead lift but try not to rest too much. This workout is "for time" but this is all about strategy and mental capacity.

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Tuesday – 7/26

A.) 2 position snatch: 5 sets *high hang, hang *use around 65-75% of your max snatch for this, no more than that. This is not meant to be as heavy as possible today. B.) Snatch grip DL: 3 x 5 – use 100% of 1RM snatch, this should be more than part A C.) 2 rounds for time: 100m KB farmers carry - you lock the weight. 15 Power snatch (135/95) 100m KB Farmers Carry 15 Clean & Jerk (135/95) *if you need to scale the weight you will scale both lifts.

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7/25

The games are over.   Hope you all were able to watch some of the events and are motivated to kick training into high gear! A. Back Squat 5x2 Warm up to 75% and then do all sets at 75% or above B. 4 Rounds for time 25 Burpees 25 Box Step Ups 24/20 25 Med Ball Clean 20/14

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Friday – 7/22

A.) Snatch: EMOM 10 minutes – 2 Power snatch (does not have to be TnG but it can be if you want) *start around 50-55% and build from there B.) For time: 21-15-9-6-3 Overhead Squat (115/75) Pull up Post workout: 2 rounds, not for time: 30 Ab mat situps 100m farmers carry

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Wednesday – 7/20

A.) Dead Lift: Work to a 3RM for the day B.) Dead Lift: 3 x 10 @ 65% of A – try to do these unbroken if possible, if not keep rests quick C.) 5 rounds for time: 7 Front Squat (155/105) 14 RKBS (53/35)

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Tuesday – 7/19

A.) Find a max for the complex (15 minutes): 2 Power Cleans (floor) + 1 Front Squat + 1 Push Jerk B.) 3 Rounds for time: 15/10 Calorie Row 10 Power Clean (135/95) --then (no rest)— 3 rounds for time: 15/10 Calorie Row 10 Shoulder to OH (135/95) *score total time to complete both Post Workout: 25 Evil wheel 25 Strict Pull up *does not have to be done in any particular order, just mix and match reps to complete all 25 of each

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Monday – 7/18

A.) Back Squat Wave: 15min EMOM – 2 reps *start at 75% 1RM Back Squat and add 10# each minute for 5 minutes, reset the bar back to 75% after the 5th minute. Repeat this 2 more times for a total of 15 minutes **If your max back squat is 225 or less, start at 65% and still add 10# each minute **If your max back squat is 165 or less, start at 65% and add 5# each minute B.) Good Mornings: 3 x 10 - around 25-35% of your 1RM back squat C.) 10 minute AMRAP 8 Power Snatch

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