Monday, February 13th 2017

Sunday, February 12, 2017 - 20:59
Power RX:

Snatch
3rm then -10% for 2 x 3r

Back Squat
3RM -15% for 3+



Power Beginner:

Power Snatch
1rm then -10% 2 x 1

Back squat
3RM -15% for 3+



Performance:
4RFT
21 Wallballs 20/14
14 Pull-ups
7 Cleans 165/115



Skill:
3rounds NFT
15 Dumbell Box jumps
15 Hanging leg raises

Wednesday Febuary 08, 2017

Tuesday, February 7, 2017 - 21:28
Power RX:

Hang Power Clean
3rm Then -10% 2 x 3r

Front Squat
3RM then -10% for 3



Power Beginner:
Clean segment pull
(1 inch off the floor, the knee, and mid- to upper-thigh)
Pause at each position for 2-3seconds.
5s x 2r x heavier than 2wks ago

Front Squat
3RM then -10% for 3



Performance:

16min amrap
12 Wallballs 20/14
8 burpees
6 Toe to bar
3 Snatch 135/95


Tuesday, January 31, 2017

Monday, January 30, 2017 - 22:58
Power RX:

Clean and Jerk
1x3r @ 70%, 1x2 @ 80%, 1x1 @ 85%, 1x1 @ 88%

Press 5rm then -15% for 3 x 5r



Power Beginner:
Hang Clean and Press
1x3, 1x2, 2x1

Floor press
3x5r



Performance:
5 min amrap
12 TTb
3 Front squats 185/125

~Rest 3min~

For time
12-6-3
HSPU
Cleans 155/105



Endurance:
Row:
2k
Rest 1:1
1k

Tuesday, January 24, 2017

Monday, January 23, 2017 - 22:30
Power RX:

Clean and Jerk x 2RM
Work up to a heavy combo. Then reduce weight -10% then perform:

Power Clean and jerk  2s x 2r

Goodmornings 3x8r

 



Power Beginner:

2 hang Cleans + 1 Jerk  (2+1) x 5s

  • When doing the hang work on keeping the bar tight and speed in the dip drive. Work on actively pulling under the bar


Friday, January 6, 2017

Thursday, January 5, 2017 - 20:45
Warm up



Hollow/superman holds




Power
2 TNG SNATCH + 1 HANG SNATCH + 2 OHS
1 X 1 :
1 X 1 :
1 X 1 :
1 X 1 :


FRONT SQUAT
1 X 3 :
1 X 3 :
1 X 3 :
1 X 3 :
1 X 0 :



Work up to a challenging triple in 4 sets then reduce weight by 20% on 5th set for a max effort set. The Max effort set should be more than 3 reps. stop one rep short of failure.



Wednesday, December 28, 2016

Tuesday, December 27, 2016 - 23:00
Wednesday, December 28, 2016


Warm up

 Mobility

Power Beginner

 Strength Progressions

Power

Front Squat

1 x 2r - Work up to a heavy double

Press + Push press + Split Jerk Complex

1 x 1 : Press + push press + Split x AHAP
1 x 1 : Push Press + Split x AHAP
1 x 1 : Split Jerk x AHAP

 Work up to a heavy Combo of each

16.12.27

Tuesday, December 27, 2016 - 03:51
Tuesday, December 27, 2016
We have had an awesome first couple of weeks. Starting in January we are going to have some schedule changes and additional classes on the calendar.

Here is some things that are effective January 1st, 2017:

New class time: ...
Our 6am class is going to move to a 5:30am time slot.

Free class:
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