Strength 3 Snatch Push Press + 2 Pause Overhead Squat + 1 Overhead Squat x 2 sets @70% of 1RM Snatch2 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat x 2 sets @75% of 1RM Snatch Conditioning Noah’s Ark 2 Sets25 Push ups50 Air squats100 Double Unders50 Air squats25 Push ups-Rest 3:00 b/t sets-Read more

Strength 4 Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top) **This should not exceed 60% of 1RM Back Squat***Trend towards going too light and actually holding the tempo over going too heavy Conditioning “Who you gonna call?” FULL SEND FRIDAY3 Rounds30 Wall Balls (20/14)60 Double Unders30 Toes to Bar60 Double UndersRead more

Strength 4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top) **This should not exceed 65% of 1RM Bench Press***Trend towards going too light and actually holding the tempo over going too heavy Conditioning “It don’t look good” 7 Sets1 Rope Climb2 Power Snatches (135/95)3 Power Clean and Jerks (135/95)6 Box Jump Overs (24”/20”)-Rest 1:1 b/t Sets-Read more

Strength 2 Power Snatch x 1 sets @ 50% of 1RM Snatch2 Power Snatch x 2 sets @ 55% of 1RM Snatch1 Power Snatch x 1 sets @ 60% of 1RM Snatch Conditioning “He slimed me.” AMRAP 20 Minutes Run 1600mRow 2000m Wellness Wednesday Did you know that ⅔ of people will regain more weight than they lost? This usually happens because they are following a diet instead of building a solid foundation on healthy habits.  The average person tries 8 diets before seeking a professional — they have made all of these mistakes!  Here are three reasons why your diet is failing you.  Too restrictive — if I tell you that you can’t have something, your mind naturally goes to how can I get it.  Inconsistency –To move the needle forward, you must consistently implement healthy habits. Letting it go on the weekends can ruin a whole week of progress!...Read more

Strength 3 Power Cleans x 2 sets @ 50% 1RM clean3 Power Cleans x 3 sets @ 55% 1RM clean Conditioning “That’s a big Twinkie.” AMRAP 2 Minutes12/10 Calorie Row6 Power Cleans (135/95)20 Muscle Ups(G.I Jane)– Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated –Read more