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  • 2/21/2019


    1) Coach led Warm-up

    2) For total reps complete 5 rounds of

    60 Sec ME set of V-ups

    30 Sec Rest

    60 Sec ME set of Cal Row

    30 Sec Rest

    60 Sec Plank

    30 Sec Rest

    For the 60 Sec plank if you have to drop during that is fine but minimize the rest. It should be hard.

    3) Mobility/Stretching

  • 2/20/2019

    1) Coach Led Warm Up

    2) “Sally up” use as part of the warmup with light weight 

    3) “Bear Complex”
    5 Rounds For Load:
    Complete 7 Unbroken Sets of this Complex:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press

    Notes: Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

    4) Mobility/Stretching

  • 2/19/2019

    Workout of the Day:

    1) Coach led warm up

    2) EMOM for 6 Minutes
    complete 5 Cleans (Yes
    Squat). Start at 70% of
    your 5RM and add 5 lbs
    each minute.

    3) 12 Minute AMRAP of
    10 KB Clean and press
    left arm 53/35
    10 Box jumps 30/24
    10 KB Clean and Press
    Right Arm
    10 Box Jumps 30/24

    The KB cleans are not
    squat cleans
     
    4) Mobility/Stretching

  • 2/14/2019

    Workout of the Day:

    1) Coach led Warm-up

    2) For total reps complete
    5 Minutes of Burpees
    1 minute rest
    5 Minutes of
    7 Hang Power Snatches 95/65
    7 Box Jumps 30/24
    1 minute rest
    5 Minutes of Turkish Get ups alternating arms 53/35
    1 minute rest
    5 Minutes of
    7 Ring Dips
    7 Wall Balls 30/20 to a 10 foot target
    1 minute rest
    5 Minutes of Mountain Climbers

    3) Mobility/Stretching

  • 2/13/2019

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete
    21 Power Cleans
    9 Fromt Squats
    15 Power Cleans
    15 Front Squats
    9 Power Cleans
    21 Front Squats
    Then
    1 Mile run or 2000m Row
     
    Prescribed weight for the barbell movements is 115/80. Scle as necessary but use the same weight for both movements. Yes it will probably be chilly so bring a sweater for that run.

    3) Mobility/Stretching

  • 2/13/2019

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete
    21 Power Cleans
    9 Fromt Squats
    15 Power Cleans
    15 Front Squats
    9 Power Cleans
    21 Front Squats
    Then
    1 Mile run or 2000m Row
     
    Prescribed weight for the barbell movements is 115/80. Scle as necessary but use the same weight for both movements. Yes it will probably be chilly so bring a sweater for that run.

    3) Mobility/Stretching

  • 2/12/2019

    I hope everyone was able to get out and enjoy the snow. It does not get like this very often. As of now we will be open tomorrow. if we need to cancel anything it will be posted well enough in advance. 

    Workout of the Day:

    1) Coach Led Warm Up

    2) Take 15-20 Minutes to find a heavy Single Push Jerk

    3) 12 Minute AMRAP of
    20 Push-ups
    30 Double Unders
    5 Push Jerks 155/110
    30 Double Unders

    4) Mobility/Stretching

  • 2/11/2019

    Workout of the Day:

    1) Coach led warm up

    2) Take 15-20 Minutes to
    find a heavy set of 5
    Deadlifts

    3) Complete 6 rounds for
    working time of

    20 lunges
    10 Pull-ups
    3 Deadlifts using 80% of
    todays heaviest

    Rest 60 Sec between
    rounds

    4) Mobility/Stretching

  • 2/8/2019

    Workout of the Day:

    1) Coach led warmup

    2) For time Complete
    20 Clean & Jerks (Squat Cleans) 135/95
    40 V-ups
    500 Single Unders
    40 V-ups
    20 Clean & Jerks (Squat cleans) 135/95

    3) Mobility/Stretching

  • 2/7/2019

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 3 Power Snatch

    3) As a descending ladder complete 10 -1 reps of
    Power Snatch 95/65
    HSPU

    4) Mobility/Stretching


  • 2/6/2019

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete
    1000m Row
    then
    2 Rounds of
    50 KB Swings 53/35 (Russian)
    75 Air Squats
    100 Sit-ups
    then
    1000m Row

    Notes: If you are feeling like a nice breath of cold air an 800m run can be done instead of the row. If everyone is wanting to row and there are not enough rowers stagger the start.

    3) Mobility/Stretching

  • 2/5/2019


    Workout of the Day:

    1) Coach Led Warm Up

    2) For time complete 27-21-15-9-3 reps of

    Burpee box jumps 24/20

    DB Hang Snatch Alternating Arms 50/35

    3) Mobility/Stretching

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