03/01/2018WeightliftingPower Snatch x 1 Hang Squat Snatch x1 OHS x 2 (Weight)Power Snatch x 1 Hang Squat Snatch x1 OHS x 2 Every 2:30 for 7 sets building MetconMetcon (AMRAP - Rounds and Reps)14 Minute AMRAP 6 STOH (135/93) 9 Sumo Deadlifts 12 burpee...
02/24/2018MetconMetcon (Time)Double Partner DT 10 Rounds of 12 DL (155/103) 9 HPC 6 STOH Alternating every barbell movement every 2 minutes stop and perform 1 rope climb each Auxiliary Work2000 Meter recovery row at the end. ...
02/22/2018WeightliftingTall Jerk (Weight)3 sets of 3 Tall jerks light weight and focus on speed and drop under the bar WeightliftingPush Press x2 Split Jerk x2 (Weight)Push Press x 2 Split Jerk x 2 6 sets building MetconMetcon (AMRAP - Rounds and Reps)4...
02/14/2018WeightliftingHang Snatch x1 Below the knee snatch x1 OHS x 2 (Weight)Every 2:30 for 8 sets Sets 1-2 @ 60% Sets 3-4 @ 65% Sets 5-6 @ 70% Sets 7-8 @ 75% MetconMetcon (AMRAP - Rounds and Reps)8 Min AMRAP 5 DL (115/83)(155/103) 5 Hang Cleans 5 FS 50...
02/13/2018WeightliftingFront Squat (Weight)Front Squat 2 sec pause at the bottom of the squat 5 @ 60% 3 x 5 @ 70% MetconMetcon (Weight)Every minute, on the minute, for 20 minutes: Minute 1: Row 15/12 Calories Minute 2: 10 CTB Pull ups Minute 3: 12 Thrusters (115/73 lbs) Min 4 Rest ** If...
This Month’s Member Spotlight is a giant shout out to a chick that does it all. She’s a professional, a bad ass athlete, an amazing mother, one of the hardest working gals in the gym, and one of the most genuine people I have ever been...