Thursday, September 26, 2019



Every 60-90 seconds with small increases do:
Power Snatch + Hang Power Snatch + Overhead Squat 1-1-1-1-1... (no foot movement if possible), then

With a continuously running clock do:
1 Thruster on the 1st minute (pick your DB's/KB's)
2 Thrusters on the 2nd minute
3 Thrusters on the 3rd...

Continue as long as possible. Fraction sets if needed. Scale to wall balls or do 115/73 lbs Thrusters for Rx+.

Extra: Muscle Up or Rope Climbing practice

Tuesday, September 24, 2019



For time:
10 Knees To Elbows
10 Air Squats
20 Handstand Push-ups (10 strict; 15's+ABMAT/10's+ABMAT)
20 Air Squats
30 Toes To Bar
30 Air Squats
40 Box Jumps (24/20)
40 Air Squats
50 Sumo Deadlift High Pulls (55/35)
50 Air Squats

For Rx+ do Bar Muscle Ups, HSPU's on 45's+ABMAT for all (10 strict), Box Jump Overs & use more weight on SDHP. TTB's stay the same.

Cap is about 30 minutes at coaches discretion.

Extra: Back Squat 4-3-2-1 reps at the same load.

Monday, September 23, 2019

Great looking bunch!

Great looking bunch!

Every 60-90 seconds with small increases do:
Power Clean + Push Press + Jerk 1-1-1-1-1-1...
If time permits do a few heavier Power Clean & Jerk after maxing the Push Press, then

How many rounds can you do in 10 minutes of::
3 Chest To Bar Pull-ups
6 Lunges (each side; weighted if desired; pick load)
9 Double Unders

3 Ring Muscle Ups (2 for ladies)
6 Weighted Pistols (total reps; 35/25)
30 Double Unders

Extra: Snatch or Overhead Squat practice of any kind.