May 24, 2021

Hang Power Snatch + Hang Snatch 1-1-1-1-1 Our heavy day this week involves olympic lifting with the hang power snatch and hang snatch. Key points of performance are speed under the barbell and footwork. We want to see you aggressively punch the bar overhead as you catch and land your feet in the same position […]

May 21, 2021

Part 1Hang Power Clean + Split Jerk2-2-1-1-1 Our heavy day today will involve oly work with the hang power clean and jerk! Ideally, with each set you are building in weight, however, let mechanics guide you in your loading. For the sets of 2 we will want to see a push jerk or split jerk […]

May 20, 2021

“Tabata This”Tabata Bike Calorie Rest 2 minsTabata Row CalorieRest 2 minsTabata Burpee The Tabata interval is 20 secs of work followedby 10 secs of rest for 8 intervals. For today we are doing a Tabata style with :20sec on and :10sec off. For the :20sec on you should be working as hard as you can […]

May 19, 2021

Part 1Front Squat 12-9-6 Just like our previous weeks in this cycle we are going to be tackling the same structure with the front squat! Loading will be less here but the same goal should be accomplished. We are looking to have good, productive work sets. Go back to the RPE scale and you should […]

May 18, 2021

Part 1For distance:Weight Vest Run 10 Minutes (5 out, 5 back)Wear a weight vest, 20/14 lbs. Directly into part 2… Part 2For time:Run, X mEdit in the number of meters achieved from part 1. Take the vest off and run out and back to your previous turn around point for time. Take a look at […]

May 17, 2021

For time:3 rounds of:10 Overhead Squats, 135/95 lbs15 Chest-to-bar Pull-ups20/17 Bike Calories— Rest 1:30 —3 rounds of:8 Hang Power Snatches, 135/95 lbs3 Rope Climbs20/17 Bike Calories— Rest 1:30 —3 rounds of:6 Squat Snatches, 135/95 lbs6 Muscle-ups20/17 Bike Calories Goal: Sub 10 min on all intervals Some varying complexity with our triplets today! The loading is […]