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  • 12/12/2017

    I want to take a second to talk about Vera who had a power lifting meet this past weekend. First off, Vera is one of the most dedicated people I've ever met to mastering her craft. She hits the gym weekly and gives 100% efforts. Well this past weekend she had a meet over in Bremerton. Now if you ask her how it went she may have a different take on it. However, what I witnessed was a women fight through some physical pain and when things didn't necessarily go her way she didn't quit. She looked adversity in the face and gave it the finger. She pushed forward and finished what she came to do. I couldn't be any more proud of her effort and the effort she puts in each and every day. Nice job Vera!!!

    Workout of the Day:

    1) Coach led Warm-up

    2) Deadlift 5-5-5-5-5-5 Reps AHAP. Work up to somewhere around 95% of your 5RM and use it for all sets. If you don't have a 5RM find a heavy weight and use it for all sets.

    3) EMOM for 10 Minutes complete
    Even Minutes - 12 Calorie Row
    Odd Minutes - 12 Box Jumps 24/20

    4) Mobility/Stretching


    Competition Programming:

    1) Find a 3RM Snatch from the Hang Position then 5x2 @ 90% of Above

    2a) 5x3 Snatch Balance using 67.5% of your 1RM
    2b) 5x3 Snatch Pulls using 107.5% of your 1RM

    3)  4 Rounds for time of
    8 KB Snatch Right Arm 70/53
    8 KB OHS right Arm 70/53
    8  KB Snatch Left Arm
    8  KB OHS Left Arm 70/53

    4) Mobility/Stretching


  • 12/11/2017

    I hope you all had a wonderful weekend. Monday is just about here and it's time to take on the beginning the week. See you all tomorrow to start this Monday off right. Also lets start getting some goals up on the board and begin the process of checking them off. 

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15-20 minutes to find a heavy single hang snatch (squat with it)

    3) 1-2-3-4-5-5-4-3-2-1 reps of
    Hang Snatch using 70% of todays heaviest
    Before each set complete a 200m Run

    4) Mobility/Stretching


    Competition Programming:

    1) Bench Press - Work up to a 3 RM then complete 5x2@ 90% of todays 3RM

    2a) 3x10 Close Grip Bench Press AHAP
    2b) 3x10 tricep kick backs each arm AHAP

    3) 8 Minute AMRAP of
    5 Ring Dips
    10 Situps
    5 HSPU
    10 V-ups

    4) Mobility/Stretching

  • 12/8/2017

    Workout of the Day:

    1) Coach Led Warmup

    2) 4 Rounds for time of
    10 Dead Lifts using 70% of your 1RM
    15 Walking lunges holding a 45/35lb plate close to your chest (bear hug it)
    20 Air Squats

    3) Not for time complete three rounds of
    30 Second L-sit
    30 2 Count Flutter kicks

    4) Mobility/Stretching


    Competition Programming:

    1) Deadlift - Work up to a 3RM and then 5x2@ 80% of todays 3RM

    2a) 3x10 Good Mornings AHAP
    2b) 3x7 Bentover rows AHAP

    3) 7 Minute AMRAP of
    7 Strict Pull-ups
    14 Calorie Cycle
    21 Juming Lunges no weight

    4) Mobility/Stretching

  • 12/7/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 3 Push Jerks

    3) 12 Minute AMRAP of
    150m Row
    7 Ring Dips
    4 Push Jerks using 75% of todays Heaviest

    Notes: If there are more people than rowers you can start half the class on the row and half the class on the dips. Or you can sub the row with a 100m run.

    4) Mobility/Stretching


    Competition Programming:

    Rest Day!!!

  • 12/6/2017

    The goal boards have been wiped clean. Lets start thinking of some new goals and get them up there. I ask that you guys add three goals a short term, mid term, and long term goal. Make them SMART goals. S-specific M-measurable A-attainable R-relevant T-time. An example would be "I want to add 50lbs to my deadlift in 6 months".  Something like that. Anyway look forward to seeing the new goals go up on the boards.

    Workout of the Day:

    1) Coach led Warm-up

    2) Snatch 5-5-3-3-1-1-1-1-1 looking for a new 1RM by the last set

    3) “Isabel"
    For time complete
    30 Snatches 139/95 (power snatches are ok)

    4) Not for time complete
    3 Rounds of
    45 Second hollow hold
    20 V-ups

    5) Mobility/Stretching

    Competition Programming:

    1) Back Squat - Work up to a 5 RM then 5x3@ 90% of todays 5RM

    2a) 10 Front Rack Step ups to a 20 inch box alternating legs using 95/65
    2b) 10 DB Front Squats using the 70/50 pound DB's

    3) 3 Rounds for time of
    30 Calorie row
    25 Wall Balls 30/20

    4) Mobility/Stretching

  • 12/5/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Complete 4 rounds for time of
    15 Thrusters 95/65
    10 Burpees
    15 Box Jumps 30/24
    10 Burpees

    3) Mobility/Stretching


    Competition Programming:

    1) Find a 3RM Snatch from the Power Position then 5x2@ 90% of that weight

    2a) 5x3 Snatch Balance using 65% of your 1RM
    2b) 5x3 Snatch Pulls using 105% of your 1RM

    3) For time complete
    1-2-3-4-5-5-4-3-2-1 Reps of
    Power Snatch 145/100
    Over the bar Burpees x2
     
    4) Mobility/Stretching



  • 12/4/2017

    I hope you all had a wonderful weekend. Lets start out the week with a wonderful workout. Happy Monday!!

    1) Coach Led Warm-up

    2) For time complete
    250 Double unders
    800m Run
    75 KB Swings (Russian) 70/53
    800m Run
    250 Double Unders

    3) 5 Minute AMRAP of
    20 Situps
    20 Russian Twists

    4) Mobility/Stretching


    Competition Programming:

    1) Bench Press -
    Work up to a 5 RM then complete 5x3@ 90% of todays 5RM

    2a) 3x10 Close Grip Bench Press AHAP
    2b) 3x10 Skull Crushers AHAP

    3) 10 Minute AMRAP of
    30 Double Unders
    15 Ring Dips
    100m Run
    15 Push-ups

    4) Mobility/Stretching

  • 12/2/2107

    Workout of the Day:

    1) Coach Led Warm-up

    2) In two teams complete as a relay 4 Rounds each

    750m Row
    50 Foot DB Lunge 25 down 25 back 50/35
    15 Sand Bag Power Cleans

    3) Mobility/Stretching


    Competiton Programming:

    1) Find a 1RM Snatch

    2) For total reps complete

    3 Minute ME Seat  of KB  Snatches Alternating Arm 70/53
    then
    5 Minute AMRAP of
    3 Bar MU
    5 Burpees
    7 Jumping Squats
    then
    3 Minute AMRAP of KB Snatches alternating Arms 70/53

    3) Mobility/Stretching


  • 12/1/2017

    Workout of the Day:

    1) Coach Led Warmup

    2) Take 15 Minutes to work on Hand Stand Walks. If you can’t do hand stand walks work on hand stands, or shoulder touches, or get used to being upside down with some head stands. Just get wth the coach on what you should be working on.

    3) 10 Minute AMRAP of
    10 HSPU
    15 2 count flutter kicks
    25 Air Squats

    4) Mobility/Stretching


    Competition Programming:

    1) Find a 1RM Power Clean

    2) After 5 Minutes of warm-up complete a max effort set of Strict Ring Dips

    3) 10 Minute AMRAP of
    10 KB Cleans Alternating Arms 70/53
    10 Hand Release Push-ups

    4) Mobility/Stretching

  • 11/30/2017

    Nice work this week guys/gals. We have made it to the middle of the week. Stay motivated and finish as strong as you started.

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy single hang power clean

    3) 6 Rounds for working time of
    15 Pull-ups
    10 Burpees
    5 Hang Power Cleans using 75% of todays heaviest

    Rest 60 Seconds between rounds

    4) Not for time complete 3 rounds of
    60 Sec Plank
    60 Second side plank each side

    5) Mobility/Stretching


    Competition Programming:

    Rest Day!!

  • 11/29/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 minute to find a heavy set of three bench press.

    3) 5x2 bench press at 90% of todays heaviest

    4) 4 rounds for time of
    25 Push-ups
    15 Push Presses 135/95
    400m Run

    5) Mobility/Stretching


    Competition Programming:

    1) For time complete
    1 Mile run
    1000m Row
    250 Double Unders
    1000m Row
    1 Mile run

  • 11/28/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy set of 5 Power Snatches

    3) For time complete
    21 Power Snatches
    84 Double Unders
    15 Power Snatches
    60 Double Unders
    9 Power Snatches
    36 Double Unders
    3 Power Snatches
    12 Double Unders

    Notes: Weight for Power snatch is 65% of todays heaviest

    4) Mobility/Stretching


    Competition Programming:

    1) Find a 1 RM Power Snatch

    2) After 5 Minutes of warm-up find a ME set of Strict Pull-ups

    3) “Isabel”
    30 Snatches for time 135/95

    4) Mobility/Stretching

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