Thursday, June 30, 2016

Skill: Handstand Practice (15 min)  Depending on skill level choose 1-2: 3 rds not for time A) 10 Shoulder taps B) 10 Plate Walk Ups C) 1 min HS hold D) 1 min Max distance HS walk  E) Wall walk to 1 min "Nose & Toes" hold  F) Accumulate 1 min Box Assisted HS hold... Continue Reading →

Wednesday, June 29, 2016

4 RFT 20 Hang Cleans (75/115) 20 KBS (35/55) 20 Alt pistols . Finisher: 3 Rds not for time 15 GHD 10 Barbell Rollouts Oly 7pm 1) ClnPull+2Cln E2MOM 12 65,70,75,80,75,75 2) BS 3x8/85-90% of 8RM 3) 3 Supersets Max Strict pullups or holds 3 broad jumps for distance on turf

Tuesday, June 28, 2016

Push Jerks 5 X 3 * Goal is to finish with last weeks heaviest weight  . 7 rds 7 Burpee Box Jumps (24/30) 14 Alt OH Lunges (25/45) 28 Dubs/14 attempts/54 singles      

Monday, June 27, 2016

Back Squat  3 x 4 – 20 min (Use your 5RM BS weight from last wk and do 3 sets of 4) .  For time: 7, 6, 5, 4, 3, 2, 1 Hang Power Snatch (55/75) 1 Rd of *”Cindy” after each set *”Cindy” 5 pull-ups 10 HR push-ups 15 air squats . Fitness: 4... Continue Reading →

Friday, June 24, 2016

50-40-30-20-10 Alt WB OHL (14/20) or Slamball (15/20)  Russian Twist (R + L =2) 50m swim/200m run    Oly 6pm 1) BN Jerk 6x2/65,70,75,75,80,75 2) Sn Pull 5x3/work up to 90% for 2 sets 3) Jerk grip OHS 5x3/AHAP w control

Thursday, June 23, 2016

RNFT: 10 Barbell roll out 10 Strict T2B 10 Ring Dips (Sc- use bands)   . For time: 21 Thrusters (75/115) 21 Box Jumps (20/24) 200m run 15 Thrusters  15 Box Jumps 200m run 9 Thrusters  9 Box Jumps 200m run ****Ladies: please use 2 X 10's on a 35# bar for 75# . Fitness:... Continue Reading →

Wednesday, June 22, 2016

7 RFT: 7 RDL (95/135) 7 Burpees over Bar 7 C2B  30 Dubs   ---------- Oly 7pm 1) ClnPull+Cln+HngCln E2MOM 10 65,70,75,75,75 2) BS 3x8/85-90% of 8RM 3) DB row 3x8ea arm/ AHAP w control

Monday, June 20, 2016

Back Squat 20 min to find your 5 RM -work in sets of 2-3, your 5RM should be ~85% of your 1RM -then complete 1 set max reps (to failure) @90% of 5RM . E3mom 15 (5 sets) 200m Run + AMRAP Power Clean (95/135), Sc(65/95) in remaining time. . *Your score is the total... Continue Reading →

Friday, June 17, 2016

2 RFT 50m swim/200m run 40 Ball Slams 10/20 50m swim/200m run 40 Russian Twist (R+L=2) 50m swim/200m run 40 Slamball Goblet Squats **Adv – 100m swim/400m run   ——————————— Oly 6pm 1) Rack jerk 6x2/50,60,65,70,70,70 2) Sn Pull+PowerSn 5x3/75% of Sn 3) Jerk grip OHS 5x3/AHAP w control

Wednesday, June 15, 2016

E3mom 301) 200m run + 14 box jump overs 2) 200m run + 14 Burpees 3) 200m run + 14 Alt DB Snatch (35/55)     Oly 7pm 1) HngCln+Cl+Jrk E2MOM 10 AHAP in 5 sets (form>load) 2) Back Squat find 8RM 3)Dips 4xMax reps 

Monday, June 13, 2016

21 - 15 - 9 Hang Power Cleans (75/115), (Adv 95/135) Front Squats Jerks C2B Pull ups . Fitness/Endurance: 15.....1 Pull-ups/Ring Rows Goblet Squats (35/55) 200m run . Optional Finisher: 3 Rds: 30 Sprinter Crunches    Oly 7pm 1) 2HngSn+2OHS E2MOM 10 AHAP in 5 sets 2) Sn push press Find 8RM 3) Weighted step... Continue Reading →

Saturday, June 11

Just a reminder:NO SATURDAY Classes, June 11 We are hosting the "Northshore Summer Meet" tomorrow, Saturday, June 11. The lifters will be using the box as their warmup area.

Thursday, June 9, 2016

5 RFT: 200m run 10 Deadlifts (155/225) 10 Alt Pistols 50m sled pull (90/135) Endurance/Fitness: Sub 10 Bulgarian KB Split Squats (total) for Deadlifts Finisher: 3 x 10 DB Front Raises (AHAP)        10 DB Lateral Raises        10 DB Curls

Wednesday, June 8, 2016

800m run 3 Rds 15 Push Press (75/115) 15 Pull-ups (Adv C2B) (Adv+ 7 MU) 15 GHD  800m run     Oly 7pm 1) HngCln+FS+Jrk EMOM 8 40,50,60,65 2) Work up to opener or 90% for 2x1 in 20 min. 3) BS 3x2/80 3x1/85 *do not increase    

Monday, June 6, 2016

E2mom 2 Power Snatch + 1 Snatch Balance (AHAP with perfect form) . *Complete 2 Power Snatches every 2 mins for 8 sets* . For Time: 10-8-6-4-2 Power Clean (75/115) 20-16-12-8-4 Front Rack Alt Lunge Oly 7pm 1) HipSn+Sn bal+OHS EMOM 8 40,50,60,65 2) Work up to opener or 90% for 2x1 in 20 min. 3)... Continue Reading →

Friday, June 3, 2016

40 – 30 – 20 – 10 Kong Slams (14/20) Ball 2 Toes (14/20) Mtn Climbers (R+L=1) 100m Swim/400m Run/Row if raining     Oly 6pm 1) Hng Cln doubles 5x1/70,75,80,85,80 *do not increase if form breaks down 2)Sn Bal 5x2/70,75,80,85,90 *do not increase if missing 3) OHS 5x2/80-95+% of Sn

Wednesday, June 1, 2016

10 min amrap 2, 4, 6, 8, 10…..  OHS (65/95)  KBS (35/55)  50m run  (Increase by 2 reps per rd) – 3 min rest – 10 min amrap: 2, 4, 6, 8, 10….  Front Squats (65/95) KBS (35/55) 50m run (Increase by 2 reps per rd)    Oly 7pm Warmup 10min (7-7:10) 1) CnJ  ... Continue Reading →

Blog at WordPress.com.

Up ↑