Squat it up
Monday 2/11/13 Back squat 5@70 5@80 3@85 2@90 1@100% + Amrap 10 min: 50 overhead squats (75/55) then 10 Hang power snatches (75/55) 10 Toes... Read More
Sign up for the open!!!
Sunday 2/10/13 4 rounds: Max reps toes to bar Max ring dips + For time: 150 Wallball shots (20/14) *Anytime you rest holding the ball... Read More
Coffee enemas…..
Saturday 2/9/13 “Abbate” For time: Run 1 mile 21 Clean and jerks (155/105) Run 800m 21 Clean and jerks (155/105) Run 1 mile Ask coach:... Read More
Get your girl to train!
Friday 2/8/13 Snatch 1-1-1-1-1-1-1 + In teams of 2 For time: 50 Handstand pushups then 6 alternating rounds of: 10 power cleans (115/75) 10 lateral... Read More
Dont forget your sandals
Thursday 2/7/13 Front squat 6@70 6@80 3@90 2@95% + 5 min max reps KB snatches (53/35) 5 min to run 800m 2:30 min max reps... Read More
Its a fight gone bad
Wendesday 2/6/13 Movement prep: High hamstring mobilization Clean and jerk 1-1-1-1-1-1-1 + “Fight gone bad” 3 rounds for total reps: 1 min max reps wallball... Read More
Expanding!…kind of….
Tuesday 2/5/13 Movement prep: Elbox mechanins of the pushup 4 rounds: Weighted pullup x3 Max reps strict handstand pushup (hands on 45s/even) + AMRAP 8... Read More
Time to work on your snatch….
Monday 2/4/13 Back squat 6@70 6@80 3@90 2@95% + “San Francisco crippler” For time: 30 Back squats (225/155) Run 1 mile Remember to get your... Read More
Lets get filthy
Sunday 2/3/13 “Filthy fifty” For time: 50 Box jumps (24/20) 50 Jumping pullups 50 KB swings (35) 50 Walking lunges 50 Knees to elbows 50... Read More
Be a superhero
Saturday 2/2/13 “Sean” 10 rounds for time: 11 Chest to bar pullups 22 Front squats (75/55) *40 min time limit Remember to order your hoodies... Read More