A. E2MOM x 10 Minutes: Pause Clean Pull (at knee) x 2 + Power Clean 60-70% B. E2MOM x 8 Minutes= Hang Power Clean + Hang Full Clean (70-75%) C. E2MOM x 6 Minutes= Full Clean x 2 (80%+) Then: E10MOM x 2 Rounds= 15 Calorie Row/ 20 Heavy Russian KBS/ 15 HR Push-Ups/ 10...Read More
A. 3 position Muscle Snatch -Pause off floor -at knee -just above knee, then finish snatch 5 Sets – light weight B. Snatch Pull (land in power Position) (hips) + power snatch (hold catch)+ OHS from catch position. 5 Working sets, building each set C. Front Rack Reverse Lunges 4×12 (6/leg) Rest 1 min between...Read More
Please get to your classes on time! Front Squat 5-4-3-2-1-1 (start with a moderately heavy weight, increase weight to a heavy one rep) Warm up: 10-15 reps of front squat with bar only. Every warm up set thereafter should be 8-10 reps as you increase your weight until you get to the weight you will...Read More
It’s Saturday, time to get down with it! You can partner up or tackle this one on your own! Either way, get ready to rumble!! 500 Meter Row 50 Double Unders 40 Sit Ups 30 Med Ball Cleans (20/14) 500 Meter Row 50 Push Ups 40 KB Swings (53/35) Box Jumps (24/20) 500 Meter Row...Read More
Practice (not for time) EMOM, alternating for 20 minutes HSPU x 5-7 Toes to Bar x 5-7 Focus on getting your tripod position for your HSPU and pressing into your lockout, screw your hands in the ground to keep lats activated. For Toes to Bar, practice keeping the legs straight and bringing the feet up...Read More
Practice: Jerk Balance EMOM for 4 minutes, perform 3 reps The goal here is to prepare the body to load evenly There are lots of bad habits we get into, with the jerk, like loading the front foot too much, leaving our hips behind in a jerk and improper weight distribution between the front and...Read More
4 rounds for time of: 25 GHD sit-ups 15 pull ups (practice perfect kipping pull ups) 400-meter run Lets work hard to get a little tighter on your kipping pull ups. Superman/Hollow!Read More
