Monday 3 Nov

November 2, 2014

A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
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Monday 10 Nov

November 9, 2014

No Classes Monday or Tuesday. Enjoy the holiday break!

See everyone Wednesday ...

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Friday 31 Oct

October 30, 2014

A. Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead ...

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Monday 17 Nov

November 16, 2014

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*S ...

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Wednesday 29 Oct

October 28, 2014

A. Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Se ...

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Tuesday 28 Oct

October 27, 2014

Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep ...

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Friday 17 Oct

October 16, 2014

A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
- Build by feel. Load shou ...

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Tuesday 26 Aug

August 25, 2014

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps
(you should be getting more comfor ...

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Wednesday 27 Aug

August 26, 2014

STRENGTH/SKILL
Front Squat - 5@65%, 5@70%, 5@75%, 3@80%, 2@85%, 2@90%

WOD
1 ...

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Tuesday 26 Aug

August 25, 2014

STRENGTH/SKILL
500m row time trial - This is an all out effort

WOD
EMOM for ...

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Saturday 23 Aug

August 22, 2014

A. Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time as possib ...

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Wednesday 27 Aug

August 26, 2014

A. Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
- Loads per set (by % ...

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Wednesday 20 Aug

August 19, 2014

A. Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean
- Use ...

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Tuesday 19 Aug

August 18, 2014

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps
(goal is to set your hands in your ...

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Monday 18 Aug

August 17, 2014

**Program Note – The repetition of movements/rep schemes in the program this week is by design! I ...

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Friday 22 Aug

August 21, 2014

STRENGTH/SKILL
20 rep Back Squats @75%

WOD
3, 6, 9, 6, 3
Deadlift 135 ...

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Thursday 21 Aug

August 20, 2014

REST DAY ...

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Wednesday 20 Aug

August 19, 2014

STRENGTH/SKILL
Hang Power Clean 5x5 @75% of 1RM

WOD
3 Rounds for time:
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Tuesday 19 Aug

August 18, 2014

STRENGTH/SKILL
20 rep Back squat @75% of 1RM

WOD
25 Deadlifts @185/115
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Wednesday 3 Sep

September 2, 2014

STRENGTH/SKILL
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep - FOCUS O ...

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