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Tuesday – 11/1

Hero Workout “J.J.” For time: 1-10 Squat Clean (185/125) 10 - 1 HSPU *Scale the weight to something you can handle.  Rx'ing this workout takes a lot of skill and strength, do not feel like you must.  If you need to do power cleans instead of squat cleans you absolutely can.  Regular push ups can also be subbed in for HSPU, however elevate yourself to a box if you cannot perform a proper push ups with a straight midline.

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Monday – 10/31

Happy Halloween everyone! This is the last week of our current 5/3/1 cycle, remember to pay attention to your rep schemes and percentages. Next week we will deload, meaning a little less lifting and a little more skill and conditioning. GO TRIBE! A.) Strict Press: 3 x 5/3/1 Set 1: 5 x 75% Set 2: 3 x 85% Set 3: 1+ x 95% B1) Dips (ring, matador, bench): 4 x 10 B2) Kipping Pull ups: 3 x ME C.) 9min AMRAP 12 Box Jumps (24/20) 9 Russian Twist (L+R=1) 6 Power Snatch * Snatches should be light enough to be

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Friday – 10/28

A.) Back Squat: 3 x 5/3/1 Set 1: 5 x 75% Set 2: 3 x 85% Set 3: 1+ x 95% B1) Barbell lunge: 4 x 10 each leg (20 total) B2) Good morning: 4 x 10 *superset C.) 3 rounds for time: 10 OHS (135/95) 50 Double unders *compare to 10/14/2015

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Wednesday – 10/26

A.) Bench Press: 3 x 3 Set 1: 3 x 70% Set 2: 3 x 80% Set 3: 3+ x 90% B1) Banded KB Bench: 4 x 10 - keep these light B2) KB Row: 4 x 15 - use benches, one arm at a time *superset C.) 2 minute max effort RKBS - pick your own weight Rest 30 seconds 2 minute Wall Sit Rest 30 seconds 2 minute max effort Thrusters (75/55)

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Tuesday – 10/25

A.) EMOM 15min: 1 clean (power or squat) build to a max. *if you find a max before the 15 minutes is up, drop down 10-20# and complete the EMOM B.) “The Ghost” 6 rounds, FGB style (1 min at each station) Row Calories Burpee Double Under Rest *score total reps completed over the 6 rounds

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Monday – 10/24

A.) Dead Lift: 3 x 3 Set 1: 3 x 70% Set 2: 3 x 80% Set 3: 3+ x 90% B1) Front Squat: 4 x 10 B2) RDL: 4 x 12 *superset 4 rounds for time: 10 Box Jumps (24/20) 10 Power Snatch (75/55) 10 K2E

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Friday – 10/21

A.) Strict Press: 3 x 3 - week 2 weights Set 1: 3 x 70% Set 2: 3 x 80% Set 3: 3+ x 90% B1) Dips: 4 x 10 B2) Kipping Pull-up: 3 x ME *use bands it you can’t kip C.) For time: 1000m row 30 Dead Lift (225/155) Post Fitness: 5/3/1 abs x 2

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Wednesday – 10/19

Today starts week 2 weights, please use the appropriate chart. Remember that the last set is for max reps, whatever you have in the tank for today. If you are feeling good go for a huge set, if not just get your 3 reps and be done. A.) Back Squat: 3x3 Set 1: 3 x 70% Set 2: 3 x 80% Set 3: 3+ x 90% B.) Barbell lunge: 4 x 10 each leg (20 total) Good morning: 4 x 10 C.) 7min AMRAP 7 Burpee Box Jumps 7 Hang Power Clean (115/75)

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Tuesday – 10/18

A.) EMOM 12min: 2 Power Snatch @75-85% 1RM *can be UB or dropped each rep B.) 7 rounds for time: 12 RKBS (70/53) 9 Med Ball Clean (20/14) 6 HSPU Post fitness: 5/3/1 abs x 2

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We have a new accessory movement today that some of you have probably never seen or done before: a Banded KB bench press. This movement is all about stability over strength for now. Start with light KBs and heavy bands, focus on slow controlled movements until you are comfortable with the movement. Enjoy! A.) Bench Press: 3 x 5 Set 1: 5 x 65% Set 2: 5 x 75% Set 3: 5+ x 85% B.)Banded KB Bench: 4 x 10 - keep these light KB Row: 4 x 15 - use benches, one arm at a time *superset C.) For

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