June 6, 2017

Tuesday 6.6.17

HANG SQUAT CLEAN Building to a heavy single hang squat clean for the day. As a refresher, a hang squat clean is not a effort to […]
December 26, 2016

Tuesday 12.27.16 “Don’t wait for the perfect moment. Take the moment, and make it perfect.”

1. DOUBLE-UNDER TESTING AMRAP 2:00: Max Double-Unders 2. KIPPING HSPU TESTING 6 Rounds: 30 Seconds Max Kipping Handstand Pushups 30 Seconds Rest 3. “MISTLETOES” 3 Rounds: Run 400m […]
December 4, 2016

Monday 12.5.16

1.Full Snatch – Drop from the top of each repetition (no touch and go) 1 Set of 2 Reps @ 60% of 1RM Snatch 1 Set of […]
November 29, 2016

Tuesday 11.29.16

Tuesday 1. PAUSE OVERHEAD SQUAT Every 90 Seconds: 5 Sets of 2 Repetitions (3 Second Pause in the Bottom) On the 0:00, Set #1 – 60% […]
November 2, 2016

Wednesday November 2,2016

Wednesday Nov 2 1. Strength Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1)2 2.  Conditioning “20/20” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats 250m Row/ […]
October 14, 2016

Friday

Strength: A. Deadlift 3×5 @ 85% B. Sled pull 50m x 3 sets Increase weight each time Conditioning: Option 1. Team of 3 Crush games Event#2 […]