We will be closed on Monday September 2nd for the holiday. Regular hours will resume Tuesday September 3rd. ——————————————————————————————————————————————————— A. Every minute on the minute for 10 minutes: Power Clean x 1-2 reps Coach Alex’s Notes: Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or […]
A. Every minute on the minute for 10 minutes: Power Snatch, 1-2 reps Coach Alex’s Notes: Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics. B. For time: Run, Row or Ski 1000m Rest […]
We will be closed on Monday September 2nd for the holiday. Regular hours will resume Tuesday September 3rd. ——————————————————————————————————————————————————— A. Every 2 minutes, for 14 minutes (7 sets): Push Press x 2-3 reps Coach Alex’s Notes: Heavier than last week. B. Every 5 minutes, for 20 minutes (4 sets): Run 400 or Row or Ski […]
A. Every 2 minutes, for 10 minutes (5 sets): Pause Front Squat x 3-4 reps at 3211 Coach Alex’s Notes: Heavier than last week. B. For time: Run, Row or Ski 1000m Rest until the clock strikes 8:00, then… Complete as many rounds as possible in 10 minutes of: 135/95 pound Front Squat, 5 reps […]
A. Every 2 minutes, for 10 minutes (5 sets): Sumo Dimmel Deadlift x 15 reps at 40% B. Three rounds for time of: Run, Row or Ski 1000m 24/16kg Kettlebell Swing, 60 reps C. Five minutes of: Static Stretching or Tissue Work (time permitting)
A. Every minute on the minute for 10 minutes: Shoulder Press 1x1x55% 1x1x65% 1x1x70% 1x1x75% 1x1x80% 1x1x85% 1x1x90% 1x1x95% 1x1x95+% 1x1x95+% B. For time: Run, Row or Ski 1000m Rest until the clock strikes 8:00, then… 30-20-10 reps for time of: 115/95 pound Push Press Chest-to-bar Pull-ups C. Five minutes of: Static Stretching or Tissue […]
A. Every 2 minutes, for 10 minutes (5 sets), complete the prescribed number of pull-ups according to your ability: 0-4 Strict Pull-ups: 4, 9, 6, 6, 8 (negatives) 4-5 Strict Pull-ups: 6, 10, 8, 8, 10 (negatives) 6-8 Strict Pull-ups: 3, 4, 2, 2, 4+ 9-11 Strict Pull-ups: 5, 7, 5, 5, 6+ 12-15 Strict […]
A. Every two minutes, for 14 minutes (7 sets): Hang Power Snatch, 2 reps Coach Alex’s Notes: Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics. B. For time: Run, Row or Ski 1000m […]
A. Every two minutes, for 14 minutes (7 sets): Hang Power Clean x 2 reps Coach Alex’s Notes: Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics. B. For time: Run, Row or Ski […]
A. Every 90 seconds, for 9 minutes (6 sets): Shoulder Press x 3-4 reps at 80-90% B. Five rounds for time of: Run, Row or Ski 400m 30 Push-ups 20 Toes to bar C. Five minutes of: Static Stretching or Tissue Work (time permitting)