Blog

Main Set: 10:00 EMOM 3 Hang Power Cleans + 3 Hang Squat Cleans + 3 Thrusters 30-40% Then 6:00 EMOM 3 Hang Power Cleans 60% 13 min AMRAP 10/7 Cal Bike 1-2-3-4-5-6-7… and so on Devils Press

Heavy Bench Press Primer: 2 Sets 10 Reps @ 50% of 1RM Main Set: 2 Times Through 10-5-2 Load Goal: Build Across Sets for Maximum Total Load Moved, Drop back down in weight and repeat Then… 2 rounds: 10 Strict Chin Ups 20/15 cal bike 20 Plate Sit Ups immediately into… 2 rounds: 15 Hand…

EMOM x 5min. 12/9 Cal Row/Bike Then… EMOM x 10min. 2 Power Clean & Jerks (Building) Then…. EMOM x 5min. 12/9 Cal Row Then… EMOM x 10min. (Build from last week) 3 Deadlifts Week 3/3 NO REST BETWEEN SECTIONS. 30min. straight through!

Push Press (5 x 3) Every :90 x 5 sets: (Week 2 of 3) 3 Push press Then…. Every 2:30 x 10 Rounds: 250m Row 8 Toes-To-Bar/ V-ups * Power Snatches (climbing) Rounds 1-3: 5 snatches Rounds 4-6: 3 snatches Rounds 7-10: 1 snatches

Heavy Squat Primer: 3 Sets 6-8-10 Back Squat @ 40% Rest as Needed Between Sets (yes weight stays the same and reps increase each set) *Warm-Up Sets are to full depth. Then… Main Set: Box Squats 5 Sets 5 Box squats *Box Should be right at parallel Load Goal: 70-80% of 1RM Squat These box…

Barbell Cycling 1: 10 Barbell Hang Clean and Jerks 2: 8 Barbell Hang Clean and Jerks 3: 6 Barbell Hang Clean and Jerks 4: 5 Barbell Hang Clean and Jerks 5: 4 Barbell Hang Clean and Jerks Increase load across sets. This is meant to practice the barbell control from overhead to the hang. Then……

8a and 9am classes only. 2min. AMRAP: 6 Cal 6 Sumo Deadlift High-Pulls 6 Wall Balls 6 Burpees Rest 1min. Repeat until you finish 20 Rounds! 35min. You are essentially working 2min. ON by 1min. OFF until you finish all 20 rounds. That is, “if” you can finish all 20 🙂 Can anyone actually finish…

Happy Thanksgiving!!! Every 4 min x 10 Rounds: 250m Row 20 Heavy Russian KB Swings 70/53 15 Barbell Push Press 10 Pull-Ups

Thanksgiving Schedule: -Wednesday 11/26: 6:30pm and 7:30pm classes Cancelled. -Thursday 11/27: 8am and 9am. All other class canceled -Friday 11/28: 8am and 9am. All other classes canceled Every 2:00 x 5 sets (week 2 of 3) 3 Deadlifts Then…. MIn 1: 15 Double Unders + 1 Squat Clean MIn 2: 15 Double Unders + 2…

Thanksgiving Schedule: -Wednesday 11/26: 6:30pm and 7:30pm classes Cancelled. -Thursday 11/27: 8am and 9am. All other class canceled -Friday 11/28: 8am and 9am. All other classes canceled 10:00 EMOM 1 Ps + 1HHSS + 1 OH Then…. Push Press Every :90 x 5 sets: (Week 1 of 3) 3 Push press Then…. For Total Time:…