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Tuesday, November 1st

Master the Muscle-Up -Train Heroic Performance is in red, Competition is in blue, Links are in green A) 7 Rounds For Time 15 Calorie Row 10 Pull-Ups 5 Hang Power Cleans 145/85 (Make this challenging. It should take at least 30 minutes)  B) 4...

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Monday, October 31st

De-stress Training -Think Tank Performance is in red, Competition is in blue, Links are in green A) On the minute, for 6 minutes: Hang Squat Clean x 1 rep (use a weight you can move with ease. Use this as a warmup to front squats) B) 3 sets of...

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Friday, October 28th

Performance is in red, Competition is in blue, Links are in green, Accessory Work is in orange A) 3 sets of: Back Squat x 5 reps rest 30 seconds  Russian Swings x 20 reps rest 60 seconds  (Warm up and perform 3 medium-havy sets of 5 reps) B) 5...

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Tuesday, October 25th

Zhao Jinhong (-48kg) Clean and Jerking 95kg- Hookgrip Performance is in red, Competition is in blue, Links are in green A) Every 4 minutes, for 32 minutes (8 sets): 40 Double Unders 2 Hang Cleans + 1 Push Press + 1 Jerk ***There is a 10 Burpee...

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Monday, October 24th

Upcoming Training Cycle We’ll do lots of Every-Minute-on-the-Minute (EMOM) work this cycle and mix up how strength training is done during a group class hour. Mondays and Fridays will feature Squats (following Jim Wendler’s 5/3/1 for...

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Saturday, October 22nd

Performance and Competition are in red A) Pause Front Squat  4 sets of 3 reps at 75% Pause for 1 full second in the bottom B) 15 Minutes of Ring/Bar Muscle Up skill work -If you have Muscle Ups try 1-3 reps on the minute for 10-15 minutes.  -If...

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Friday, October 21st

Performance is in red, Competition is in blue A) Every 90 seconds, for 15 minutes (10 sets): 1 Behind The Neck Push Press + 1 Behind The Neck Split Jerk B) 5 Rounds For Time Row 15/12 Calories  12 Burpees Over The Bar 9 Hand Release Pushups  6...

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