9.12.13 THURSDAY warm up– 10 SDL, 10 HMS, 10 HSS, 10 OHS…45/15 3×3 "Snatch Complex" 1 Power Snatch 1 Hang Power 1 Hang Squat Snatch... Read More
9.11.13 WEDNESDAY warm up– 5min Airdyne, 20 reverse hypers 3×10 Back Squat (use 70% of 1rm for all 3 sets) 3×10 Land Mine Rotations 6... Read More
9.10.13 TUESDAY warm up– 200 Double Unders 3×5 2 Position Clean= 1 Squat Clean+1 Hang Squat Clean (75% 1rm) 1min AMRAP of Box Jumps…30/24" box... Read More
9.9.13 MONDAY warm up– Run 400m, 25m HS Walk 3×10 Ring Banded Shoulder Press 3×10 Dips 3×10 Bench Press Metcon: "HEAD RUSH" 5 Rounds of:... Read More
9.6.13 FRIDAY warm up– 400m run, 30 Reverse Hypers 4×8 Trap Bar Deadlift EMOM 20min ODD min- 2 Med Ball Muscle Ups…20/14 pounds EVEN min-... Read More
9.5.13 THURSDAY warm up: 10 SDL (snatch grip Deadlift) 10 HMS (hang muscle snatch) 10 HSS (hang squat snatch) 10 OHS (overhead squat) 45/15 pounds... Read More
9.3.13 TUESDAY warm up– 10 DL, 10 HC, 10 HSC, 10 PJ…45/15 pounds 5×5 Hang Clean (singles using 70%) Max Reps Power Clean Unbroken…245/155 *note–... Read More
9.2.13 MONDAY warm up- 2×20 Reverse Hypers 4×8 Deadlift (approx. 70% max) 4×8 L-Sit Pull Ups (reverse grip) 2×12 DB Row 2×12 Good Mornings *note– we... Read More
8.30.13 FRIDAY warm up– 800m Jog 3×12 Thruster (use approximately 50-60% of your 1rm) 3×12 Single Arm Push Ups (6 each arm) 3×12 DB Tricep... Read More