Sunday 190901

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 […]

Friday 190830

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 […]

Tuesday 190827

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 […]

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