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Wednesday – 8/31

A1) Hang Snatch: 3 x 3 A2) Snatch Grip Push Press: 2 x 10 A3) Snatch Grip DL: 3 x 3 – 2 second pause just off the floor and right above the knees B.) For time: 50 Wall balls 25 Box Jumps 10 Snatch (135/85) 25 Burpees 500m Row Post Fitness/Mid Line: Weighted Sit up (barbell): 3 x 20 Ring Dip support Hold: 3 x 0:30

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Tuesday – 8/30

A.) For time: 40-30-20 Dead Lift (155/105) Push up OH Reverse Lunge (L+R=2) 45/25 B.) Tabata Sit ups --rest 1 min— Tabata Flutter Kicks (4ct) --rest 1 min— Tabata High Plank *score this as total reps completed for each movement

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Monday – 8/29

A1) Back Squat: 20 reps A2) Stiff Leg DL (RDL): 15 Reps B1) Bench Press (close grip): 3 x 10 B2) Barbell Row: 3 x 10 B3) Strict Press: 3 x 10 C) 3 x 200m Farmers Carry – as heavy as possible *rest 2 minutes

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Friday – 8/26

A1) Hang Clean & Jerk (push or split): 3 x 3 – start light (65-70%) *that is 1 hang clean + 1 jerk done three times equals one set A2) Push Press: 2 x 10 A3) Clean Dead Lift: 3 x 3 – pause just off the floor and above knees B.) 21-18-15-12-9-6-3 SDHP (95/65) Wall Ball Post Fitness/ Mid line: 2 x 15 Hollow Rock 2 x 15 (each leg) Single Leg KB RDL

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Wednesday – 8/24

A1) Hang Snatch: 3 x 3 A2) Snatch Grip Push Press: 2 x 10 A3) Snatch Grip DL: 3 x 3 – 2 second pause just off the floor and right above the knees B.) 15 min AMRAP 20 Target burpees - find something that is outside your standing reach 20 Front Squats (135/95) 20 RKBS (70/53) Mid Line: 3 minute “yoke” hold. *Accumulate 3 minutes holding your 1RM back squat – rest as needed.

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Tuesday – 8/23

A.) For time: 12-9-6 Clean and Jerk (185/125) Pull Up Ring Dip B.) Endurance: 5 rounds: 2 min Max Single unders 2 min Max Calorie Row *75% sustained effort

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Monday – 8/22

Okay everyone, now the back squats should start to get a little heavy. Add 5-10 pounds to your attempt from last week. There is still no racking the bar but you might just need to take a couple extra breaths between reps towards the end this week. You will notice in part B the rep have changed a little bit. You will still be doing the same number of total reps (30) but in one extra set. Feel free to bump the weight up a little bit on these and make the last 2-3 reps hard. For the conditioning part

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Friday – 8/19

Just a reminder to everyone: 1) We need volunteers to help with Battle Under the Bridge. If you are interested please let Evan, Eileen, Jacqui or myself (Scott) know. 2) Unless you are a coach please do not park in the back of the building. Thanks. A1) Hang Clean: 3 x 2 A2) Split Jerk: 3 x 3 A3) Clean Pull: 3 x 3 B.) For time 20 pull ups 10 Deadlifts (275/185) 20/15 Calorie Row 16 Pull ups 8 Deadlifts 20/15 Calorie Row 12 Pull ups 6 Deadlifts 20/15 Calorie Row 8 Pull ups 4 Deadlifts 20/15 Calorie Row

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Wednesday – 8/17

A1) Hang Snatch: 3 x 2 A2) Snatch Balance: 3 x 3 A3) Snatch Grip DL: 3 x 3 B) 7 min AMRAP 3 hang power snatch (95/65) 6 bar facing burpees over the bar -rest 2 min- 5 min AMRAP 3 hang power clean (135/95) 6 bar facing burpees -rest 2 min- 3 min AMRAP 3 Push Jerk (155/105) 6 bar facing burpees *goal on each is to do unbroken reps on the bar. If scaling choose a weight that allows UB reps Midline: 5 minute Max distance Double KB Front rack carry (in the parking lot)

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Tuesday – 8/16

A.) For time: 40 Thrusters (135/95) 800m run B.) 1 mile sled drag – take a partner and a sand bag. Trade off every 200-400m or so (+70/50) Post Fitness/Midline: Ring support hold: 3 x 0:30 (or max effort if you can’t hold for 30 sec) Partner sit-ups with med ball: 2 x 30 each (60 total)

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