01.14.20

“What the new year bring to you will depend a great deal on what you bring to the new year.”-Vern McLellan.

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

Fitness

1.5 min. snatch review

2.2 high hang + 2 hang (@knee) power snatch work to moderate in 7 min.

3.5 min. clean review

4.2 high hang + 2 hang (@knee) power clean work to moderate in 7 min.

with a constantly running clock set for 11 min. perform:

0-4:59 min.:

-10 burpees

with the remaining time find a max of the complex:

-power clean

-front rack lunge right leg

-front rack lunge left leg

-shoulder to overhead anyway

5-5:59 min.:

REST

6-11 min.:

-10 burpees

with the remaining time find a max of the complex:

-power clean

-front squat

-overhead anyway

Performance & Sport

1.work to a near maximal 3 pos. (hip, knee, floor) snatch in 12 min.

2.work to a near maximal 3 pos. (hip, knee, floor) clean in 12 min.

with a constantly running clock set for 11 min. perform:

0-4:59 min.:

-10 bastards

with the remaining time find a max of the complex:

-power clean

-front rack lunge right leg

-front rack lunge left leg

-shoulder to overhead anyway

5-5:59 min.:

REST

6-11 min.:

-10 bastards

with the remaining time find a max of the complex:

-power clean

-front squat

-overhead anyway

-back squat

-overhead anyway

post loads from each complex to comments

 

01.13.20

“With the new day comes new strength and new thoughts.”-Eleanor Roosevelt.

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Fitness

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

for time:

-15 ground to overhead anyway #115m #75f

-30 cal. row/bike/ski/run

-15 grounds to overhead anyway #115m #75f

Performance & Sport

Hatch 3/24

1.squat 60% x 10, 65% x 8, 70% x 6, 75% x 6, 80% x 6

2.front squat 60% x 5, 70% x 5, 75% x 5 (reps) x 2 (sets)

for time:

-15 ground to overhead anyway #155m #105f

-45 cal. row/bike/ski/run

-15 ground to overhead anyway #155m #105f

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01.12.20

“This year, be structured enough for success and achievement yet flexible enough for creativity and fun.”-Taylor Duvall.

Aerobic Development Day

-with a heart rate below 155bpm, run, row, bike, or ski max distance in 20 min.

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01.11.20

“Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”-Card Bard.

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

Fitness

1.bench 10 x 3 @ 90% of heaviest done last week

 for time:

-30 cal.

-25 hang power clean

-20 hand release pushups

-15 front squat

-20 hand release pushups

-25 shoulder to overhead

-30 wall ball #20m #14f

*one barbell loaded to #95m #65f

Performance & Sport

1.bench 10 x 3 @ 90% of heaviest done last week

MACC Indy Workout 20.3 

“Tommy Shelby”

for time:

-30 wall ball #30m #20f

-25 deadlift #225m #155f

-20 bar facing burpees

-15 ring muscle ups

-20 bar facing burpees

-25 deadlift #225m #155f

-30 wall ball #30m #20f

post times to comments

 

01.10.20

“The magic in new beginnings is truly the most powerful of them all.”-Josiyan Martin.

Join with us for only $100 on our New Year New You Special today!

Fitness

1.8 min. coach led mobility

2.split jerk 5-5-5-5-5 work to challenging in 12 min.

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

-20 burpee box jump overs “24m “20f (buy-in)

with the remaining time AMRAP of:

-20 alternating hand dumbbell power snatch (you pick the weight, total reps)

-20 goblet squat

-20 situps

Performance & Sport

1.8 min. coach led mobility

2.push jerk 5-5-5-5-5 work to challenging in 12 min.

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

-30 burpee box jump overs “24m “20f (buy-in)

with the remaining time AMRAP of:

-20 alternating hand dumbbell power snatch #50m #35f (total)

-20 1 arm overhead stationary alternating lunge (total)

-20 toes to bar

post rounds and reps to comments

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01.09.20

“I like the dreams of the future better than the history of the past.”-Thomas Jefferson.

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

Fitness

1.front squat 10 x 3 @ 90% of heaviest done last week in 15 min.

2.10 min. coach led gymnastics

every 3 min. for 9 min. complete:

-4-6 toes to bar

-8 kettlebell swings #53m #35f

-10 wall ball #20m #14f

-12 double unders

Performance & Sport

Hatch 2/24

1.squat 60% x 10, 65% x 8, 70% x 8, 75% x 8

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

alternating every 90 seconds for 9 min. between:

-10 UB high hang snatch

-12/8 cal. row

post total rounds completed/total available rounds or heaviest load to comments

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01.08.20

“It takes courage to grow up and become who you really are.” E.E. Cummings

Fitness

1.coach led deadlift warmup 8 min.

2.deadlift 10 x 3 @ 90% of heaviest done last week

18-12-6 reps for time of:

-thrusters #75m #55f

-pullups

Performance & Sport

1.coach led deadlift warmup 8 min.

2.deadlift 10 x 3 @ 90% of heaviest done last week

for time:

-21 pullups

-21 cal. bike

-15 chest to bar pullups

-15 cal. bike

-9 bar muscle ups

-9 cal. bike

-15 chest to bar pullups

-15 cal. bike

-21 pullups

-21 cal. bike

post times to comments

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