Wednesday, January 13 2016
0:00-5:00 – 25 Cal Row (20 Women), then 40 Medball Clean (20/14) 5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row... Read More
Tuesday, January 12 2016
A. Oly: 5 Sets – 3 Position P Snatch (High/above knee/floor) B. 10:00 AMRAP 8 P. Snatch (95/65) 16 Box Jumps (24/20) C. 50 U.B.... Read More
Monday, January 11 2016
21:00 EMOM #1 – 10 Back Squat (155/105-from rack) #2 – 10 Manmakers (Push-Rt pull-lt pull=1) #3 – 20 Meter Shuttle Run (5/10/15/20)
Saturday, Jan 9 2016
Coaches Choice…show up to find out!
Friday, Jan 8 2016
A. Work up to a Heavy C&J B. 5 Rounds for time: 10 Pull-ups 10 Clean & Jerk (M:135/115/95,W:95/75/65) 3:00 REST C. 4 Rounds for... Read More
Thursday, Jan 7 2016
10:00 Bench Press 10 – 10 – 10 – 10 – 10 2:00 REST 10:00 Row for Max Calories 2:00 REST 10:00 TGU (pick a... Read More
Wed, Jan 6 2016
A. 10:00 EMOT2:00-Press Tempo 5 reps, :05 to OH (55%+) B. 21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP)... Read More
Tuesday, January 5 2016
A. Snatch RDL 3 – 3 – 3 – 3 – 3 B. 10:00 AMRAP 30 Lunge Steps (ea=1) 20 KB Swings (24/16 kg) 10... Read More
Monday, January 4 2016
20:00 EMOM Odd Minutes – 15 Calorie Row (10 Women) Even Minutes – 10 Pushups + 10 OHS (45/35) *decrease reps as needed, no dropping... Read More
Saturday, Jan 2 2016
A. DB Snatch 3 – 3 – 3 – 3 – 3 (each arm/increasing weight) B. For Time (15:00 Cap)(Angie Style) 60 DB Snatch (HAP)... Read More