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Monday 112519
Strength/SkillÂ
5-5-5*Â
Push Press
*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.Â
WorkoutÂ
FOR TIME*Â
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-Â
Tuesday 112619
Strength/SkillÂ
ON A 8:00 RUNNING CLOCK...Â
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.Â
WorkoutÂ
E2MOM x 20 MINUTESÂ
MIN 1 & 2 - Max Rope Climbs
MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.Â
OPTIONAL FINISHERÂ
ON A 3:00 RUNNING CLOCK...
Accumulate Max Time in Elbow PlankÂ
Wednesday 112719
Strength/SkillÂ
5-5-5*Â
Front Squat
*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.Â
WorkoutÂ
3 SETS*Â
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike
-1:00 Rest b/t Sets-
*3:30 Cap for Every Set
Thursday 112819
Happy Thanksgiving!
Two classes today!
8:00AM
9:15AM
Friday 112919
Two classes today!
8:00AM
9:15AM
Â
ATG 45
Monday 112519
Strength/SkillÂ
ON A 14:00 RUNNING CLOCK...Â
Build to a 2RM Bench PressÂ
WorkoutÂ
EVERY 2:00 FOR 5 ROUNDSÂ
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders
*Use DB to create deficitÂ
Tuesday 112619
Strength/SkillÂ
5-3-1-5-3-1Â
Front SquatÂ
WorkoutÂ
AMRAP x 8 MINUTESÂ
2-4-6-8...and so on
Front Squat (115/75)
Toes 2 BarÂ
Wednesday 112719
Strength/SkillÂ
5-5-5-5*Â
Deadlift
*Build up to and past your workout weight.Â
WorkoutÂ
EMOM x 15 MINUTESÂ
MIN 1 - 15/12 Cal Row
MIN 2 - 5 Deadlifts (AHAP)
MIN 3 - 15 Box Jump Overs (24/20)Â
Thursday 112819
TWO CLASSES TODAY!
8:00AM
9:15AM
Friday 112919
TWO CLASSES TODAY!
8:00AM
9:15AM
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