Intermediate Strength: Snatch technique, then Snatch complex – 6 x 3 Hip bang High pull Muscle snatch Snatch press Overhead pause squat *Focus on technique in preparation for Tuesdays max lifts which include the snatch. Use a light weight. Metabolic conditioning: 3 Rounds... READ MORE

Gym Announcement: Max lift day # 2 will be next Tuesday the 14th and Wednesday the 15th . The lifts will be Strict press, Back squat, and the Snatch. We’re going to do technique refreshers for press tomorrow and snatch on Monday.     Intermediate Strength: Strict... READ MORE

  Intermediate Strength: Clean – 6 x 4 @ 70% Clean pull – 3 x 3 @ 75% Metabolic conditioning: 3 Rounds, 60 seconds at each station – Lunges Squat thrust plank up-downs Flutter kicks Squats Sprints (30ft) * The goal is to accumulate as many reps as possible... READ MORE

  Intermediate Strength: Kettlebell lunge – 6 x 4 Muscular Endurance: 3 Rounds– 30 Second handstand hold 25 Second bar hang 30 Second plank Metabolic conditioning: Complete the following for time while performing 6 leg hops every minute – 50 Box jump overs 40 One... READ MORE

    Intermediate Strength: Supinated barbell row – 6 x 4 Muscular Endurance: EMOM for 12 minutes– Odds – 6 Front squats @ 2111 tempo Evens – 6 Pull-ups @ 2111 tempo Metabolic conditioning: 10-Minute AMRAP – 10 Kettlebell swings 10 Wide pushups 10 Squat... READ MORE

  Intermediate Strength: Snatch complex – 5 x 3 3 Snatch to bottom hold 3 Snatch balance 3 High hang snatch Metabolic conditioning: 3 Rounds – 15 Deadlifts @ 35% 30 Weighted Sit-ups 150 Jump ropes *Each round will be timed individually with the goal of maintaining or... READ MORE

  Intermediate Strength: High pull – 6 x 5 One arm row – 3 x 10 Metabolic conditioning: 5 Rounds – 8 Step ups (4 / side) 12 Toes to bar 16 Push press Core: 5 Rounds – 30 second plank 30 second rest Beginner Strength: High pull from the hang– 6 x 5 One arm row – 3 x 10... READ MORE

  Personal Record Day # 3 (stragglers) If you have already completed personal records: Intermediate Strength: Weighted push-up 6 x 4 Muscular Endurance: EMOM for 10 min– 5 Thrusters 4 Supinated pull-ups Metabolic conditioning: Tabata – Squats Leg hops Jump rope Sprints... READ MORE

Personal Record Day # 2 If you have already completed personal records: Intermediate Strength: Front squat 4 x 8 @ 55-60% Muscular Endurance: 10 min AMRAP – 4 Turkish get ups 4 One arm row / side Metabolic conditioning: 21 – 15 – 9 Kettlebell swings Burpees V –... READ MORE

Today we will be testing our maxes for three lifts – the deadlift, the jerk, and the clean. This is max lift day #1 of three. Day # 2 will be next week. Intermediate One rep max testing: Deadlift 1RM Jerk 1RM Clean 1RM *The purpose of the jerk one rep max is to test how... READ MORE