Training of the Day Back squat 10 minutes to determine 10 rep max then 4 minutes Wall ball 3 minutes pull ups 2 minutes hand stand push up 1 minute toe to bar Beginner class Clean complex 1 hang, 1 power, 1 squat On the minute x7 minutes then 4 minutes Wall ball 3 minutes...Read More

Training of the Day 4x500m row. recovery is up to you but all 4 sets need to be finished in under 14 total minutes then 21-15-11 double unders/ power snatch (55/75), bar facing burpees Post your scores to the Whiteboard.Read More

Training of the Day Squat clean 1-1-1-1-1 on the minute at 90% then 3 rounds for total reps of… 1min max shoulder to overhead (50% 1RM) 1min max chest to bar pull up 1min box jumps Beginner class Split jerk Then…. 3 rounds of… 1 minute shoulder to overhead 1 minute box jumps 1 minute...Read More

If you haven’t noticed I am an advocate for using percentages of an athletes 1RM in a linear fashion to progress their strength realitive to their peers.  That said, the open is 8 weeks away and those events will not be based on % rather a fixed number.  We have all done a great job...Read More

Training of the Day 20 hand stand push ups 15 front squats @ 65% (taken from the ground) 10 muscle ups 5 snatches @ 75% rest 1 minute then.. 40 chest to bar pull ups Post your scores to the Whiteboard.Read More

Training of the Day 2-3-4-5-6-5-4-3-2 Push jerk on the minute at 75% jerk max then 12 minute ladder (3/3, 6/6. 9/9, 12/12….) decline push up box jump Post your scores to the Whiteboard.Read More

Training of the Day 15 minutes to build to a heavy squat clean then “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips Post your scores to the Whiteboard.Read More

Training of the Day Dead lift 1-1-1-1-1 @ 90% on a 2 minute send off then “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard.Read More