fbpx

January 23rd 2019

A1. Sumo Deadlift 4×5 A2. Double Under Practice B. 5 Rounds for time 8 DB Push Press 50/35# 10/8 ABC 12 Box Jump 24/20′ 15 AB Mat sit up

January 22nd, 2019

A. EMOM 8 Power Clean + Split Jerk 2+1 Start at 60% and build through the EMOM to a heavy, beginners keep it light and focus on technique. Score = weight B. 3 Rounds for time 10 Chest to bar pull-up 10 Front Squat 155/103# 11 min time...

January 21st 2019

A. Front Squat 4×3 80-85% B. 6 rounds for time 100m run 14 Devils Press 50/35# 12 Toes to bar C. Cash Out: 3 Unbroken Rounds :30 side plank (right) :30 side plank (left) :30 Forearm plank Complete all 3 rounds unbroken, 50 AB mat sit up penalty if...

January 21 – 27, 2019

MONDAY A) Power Snatch: 12×1 EMOM Athletes with an established 1RM should begin with ~75%. They should build by feel, but their task is to make 12 crisp, solid lifts, not to hit a max. Athletes without an established 1RM should load at coaches discretion,...

January 20th 2019

A.  Push Press 5×4 B.  8 Rounds for time 3 Deadlift 185/123# 6 KBS 53/35# 9 Air Squat C.  Cash out: Coaches Choice