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Friday -9/30

A.) EMOM 10 min: 2 Squat Cleans – build over the course of the 10 minutes B.) In teams of 2: 8 rounds, 4 each partner: 150m row sprint 15 RKBS (53/35) 5 UB Power Snatch

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Wednesday – 9/28

A.) Overhead Squat: 3 x 5 B.) EMOM 12 min Even: 20 Wall Ball Odd: 10 Box Jump (24/20) *Scale reps to complete the work within the minute. Post Fitness: “5/3/1 abs” 1 round, not for time: 10 weighed sit ups 10 Strict T2B/K2E or as high as they can go 15 Evil wheel 30 Russian Twist

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Tuesday – 9/27

15min AMRAP "Row/Clean and Jerk Ladder" 100m row 1 Clean and Jerk 200m row 2 Clean and Jerks 300m row 3 Clean and Jerks …. Continue this pattern for 15 minutes *Choose a weight that allows for consistent positioning and several unbroken reps for the early rounds. Post fitness: 4 x 8 Bench Press 3 x 8 Good Morning 3 x 0:30 ring support hold

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Monday – 9/26

A.) EMOM 10 minutes: 1 Back Squat (75-85% 1RM) B.) ­AMRAP 8 minutes: 5 Dead Lifts (185/125) 10 Pull ups Post Fitness: “5/3/1 Abs” 1 round, not for time: 10 weighed sit ups 10 Strict T2B/K2E or as high as they can go 15 Evil wheel 30 Russian Twist

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Friday – 9/23

A.) Find a max for the complex (15 min): 1 Clean (anyhow) + 1 Push Jerk + 1 Split Jerk B.) 10 rounds for time: 7 Burpees 7 K2E Post Fitness: 2-3 rounds, not for time: 10 Strict Press 10 Barbell Row 10 Bench Press

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Wednesday – 9/21

For time: 15 Thrusters (115/75) 400m run 15 OHS 400m run 15 Front Squats 400m run 15 Back Squats 400m run Post Fitness: Not for time (5/3/1 abs): 10 weighed sit ups 10 Strict T2B/K2E or as high as they can go 15 Evil wheel 30 Russian Twist

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Tuesday – 9/20

For time: 30 Snatches (115/75) 30 Ring dips or progression 30 Clean and Jerks 30 Pull ups *Scale weights and movements accordingly. Scale reps over weight if you are able to move the weight but the reps are too high for your comfort level. Post FItness: 3 rounds, not for time: 10 Strict Press 10 Single Leg RDL (each leg) 30 Band pull apart

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Monday – 9/19

We are starting this week off with what I'm sure most of you have been looking forward to: 1rm Back Squat! Get your warm up sets in and hit this hard. While I'm sure many of you will PR do not be discouraged if you don't. A 20rm back squat is entirely different than a 1rm in that 20 reps is almost completely a mental test whereas your 1rm is all about your raw strength of THAT DAY. Have fun with it and lets get some of those PRs on the board and on film! Your post fitness today is

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Friday – 9/16

For time: 7 Clean and Jerk (165/115) 14 Clean and Jerk (135/95) 21 Clean and jerk (115/75) *50 Double Unders between each round *Scale weights: M - 135/115/95 W - 85/65/45 Post workout: Run the bridges - run north on the towpath, over both bridges and back. Literally just run to the end of the second bridge, stop, turn around and come back. Its probably 1.5 miles or so.

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