01.21.20

“Strength shows not only in the ability to persist, but the ability to start over.”-F. Scott Fitzgerald.

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Fitness

1.5 min. snatch review

2.3 hang (@knee) power snatch work to moderate in 7 min.

3.5 min. clean review

4.3 hang (@knee) power clean work to moderate in 7 min.

30-20-10 reps for time of:

-box jumps “24m “20f

-cal. row/bike/ski/run

Performance & Sport

1.work to a challenging 2 pos. (knee, floor) snatch in 12 min.

2.work to a challenging 2 pos. (knee, floor) clean in 12 min.

3-6-9-6-3 reps for time of:

-deficit handstand pushups #45m #25f

-overhead squat #135m #95f

-muscle ups*

*Performance-bar muscle ups, Sport-ring muscle ups

01.20.20

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”-Martin Luther King, Jr.

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REMINDERS: NO 6:15pm or 7:15pm classes today on Martin Luther King, Jr. Day!

Fitness

1.squat 8-8-8-8-8 work to a challenging 8 in 15 min.

AMRAP in 8 min. of:

start with 3 reps of each movement and add 3 reps each completed round (3,6,9,12,15 etc.) of:

-clean #95m #65f

-situps

Performance & Sport

Hatch 5/24

1.squat 65% x 8, 70% x 8, 80% x 6, 85% x 6

2.front squat 60% x x 5, 70% x 5, 75% x 5, 80% x 5

AMRAP in 8 min. of:

start with 3 reps of each movement and add 3 reps each completed round (3,6,9,12,15 etc.) of:

-dumbbell clean #50m #35f

-toes to bar

post rounds and reps to comments

01.19.20

“I close my eyes to old ends, and open my heart to new beginnings.”-Nick Fredrickson.

Aerobic Development Day

-with a heartrate below 155bpm, run, row, or bike max distance in 25 min.

01.18.20

“What a wonderful thought it is that some of the of the best days of our lives haven’t even happened yet.”-Anne Frank.

Click here to join with us for only $100 on our New Year New You Special today!

Fitness

1.bench work to a heavy 10 in 15 min.

18-12-6 reps for time of:

-power snatch #75m #55f

-toes to bar

Performance & Sport

1.bench work to a heavy 10 in 15 min.

21-15-9 reps for time of:

-overhead squat #95m #65f

-chest to bar pullups

post times to comments

01.17.20

“Be always at war with your vices, at peace with your neighbors, and let each year find you a better person.”-Benjamin Franklin.

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Fitness

1.8 min. coach led mobility

2.split jerk review 5 min.

3.split jerk work to a moderate 5 in 10 min.

for time:

-10 wall ball

-5 power clean

-8 wall ball

-4 power clean

-6 wall ball

-3 power clean

-2 wall ball

-1 power clean

*wall ball #20m #14f, power clean #135m #95f

Performance & Sport

1.8 min. coach led mobility

2.push jerk work to a near maximal 5 in 15 min.

-10 handstand pushup

-5 clean

-8 handstand pushup

-4 clean

-6 handstand pushup

-3 clean

-2 handstand pushup

-1 clean

*clean weights-135/95, 185/125, 225/145, 245/155, 265/165

post times to comments

 

01.16.20

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”-Socrates.

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Fitness

1.front squat work to a heavy 10 in 15 min.

2.10 min. coach led gymnastics

every 3 min. for 9 min.:

-4 devils press (you pick the weight)

-6-8 toes to bar

-10 kettlebell swings #53m #35f

-12 double unders

rest the remainder of the time

Performance & Sport

Hatch 4/24

1.squat 60% x 10, 70% x 8, 75% x 8, 80% x 8

2.front squat 60% x 5, 65% x 5, 70% x 5 (reps) x 2 (sets)

alternating every 90 sec. for 9 min. perform:

-10 UB high hang clean

-10/6 cal. bike

post total completed rounds/total available round or loads to comments

01.15.20

“You will never win if you never begin.”-Helen Rowland

Click here to join with us on our New Year New You Special for only $100

Fitness

1.8 min. coach led warmup

2.deadlift work to a heavy 10 in 15 min.

with a constantly running clock set for 10 min. perform:

-20 jumping squats #45m #35f

with the remaining time perform an AMRAP of:

-12 shoulder to overhead anyway #95m #65f

-14 hand release pushups

-16 situps

Performance & Sport

1.8 min. coach led warmup

2.deadlift work to a heavy 10 in 15 min.

with a constantly running clock set for 10 min. perform:

-40 jumping squats #45m #35f

with the remaining time perform an AMRAP of:

-12 shoulder to overhead anyway #135m #95f

-14 ring dips

-16 toes to bar

post rounds and reps to comments