Please remember that today the afternoon classes will be at 4,5,6 and 7. Also, today we begin our strength cycle. What does this mean and why should you care? Whether you are looking to get stronger, bigger, faster or not, variations in training are a must in order to continue to grow as an athlete....Read More
Snatch of the Snatch! A. 3 x Burgener Warm Up B. 50 BKS C. Max Effort Snatch Take your time, work the skill and art of the move. DO NOT RUSH. D. Coaches choice.Read More
Training of the Day! A. 100 Med Ball Tosses with a partner (100 each) B. 50 KBS C. ME….. just kidding Work on shoulder mobility and overhead position. Practice your over-head squat and snatch balance. D. EMOM 20 5 Wallball 30 DU on ODD 5 wallball 10 burpees on EVEN Read More
Maxing of the Day! A. 5 X Banded Lateral walk (25ft. down and back) B. 50 KBS C. Max Effort Back Squat! D. EMOM 12 150m Run on Even mins 10 Cal row on ODD minsRead More
Announcement. Starting Monday the 31st the afternoon classes will be bumped up 30 minutes to 4,5,6 and 7 o’clock. The noon class will be offered Monday through Friday as well. Training of the Day! A. 5×7 Kb Windmills B. 50 KBS C. Max Effort Jerk! D. AMRAP 13 21 Slam Ball 15 Pull Ups 9...Read More
One more week of testing! A. 4×10 Banded Hip Extensions Kneeling on an AbMat with a band anchored to the pull up rig, sit on your heels then contract your glutes and hamstrings coming to full extension with hips over your knees and inline with the shoulders. B. 50 KBS C. 25 minutes for a...Read More
Its Friday! Almost done! A. 5×10 Hitch rep Air Squats B. 50 Unbroken KBS C. ME Front Squat! D. AMRAP 14 10 Wallball 10 Alt. KB Clean and Jerk (from ground)Read More
Training of the Day! A. 5x :30 – :45 Hand Stand Hold B. 50 KBS C. 20 Minutes to find ME Strict Press D. EMOM 9 150m Run rest 3 minutes EMOM 9 7 Sit Ups with slam ball ME Slam Ball Ground to Shoulder Lift the slam ball from the ground to the shoulder...Read More
