9/30/17

Open Hour: 8:30-9:30 A) Power Snatch 15×1-EMOM Start at 70% and add weight if and only if your technique feels good. B)  Power Clean and Jerk 15×1-EMOM Start at 70% and add weight if and only if your technique feels good.   Class Workout: 9:30- Teams of 2 Level 3/2/1 100/80/60 Burpee Box Jumps  24/20, 20/16 100/80/60 Hang Power Cleans […]

9/29/17

Warm-up: 3 Sets: 3 Power Clean from Hip 3 Full Clean from Knee 3 Push Press 3 Press from Split 3 Split Jerk Notes Perform at least two sets with an empty bar, then add a small amount of weight for remaining set.  Strength :Clean and Jerk 15×1 EMOM Start at 70% and add weight only if the […]

9/28/17

Warm-up: 3RNFT: Jog or Row 200m 10 Goblet squats, emphasize eccentric 10 Hollow Rocks  Strength :Back  Squat – TIMECAP: 15:00 3×2, use 80% of last week’s 3RM If you did not perform 3RM last week, you may do so here. WOD: 4 Rounds For Time: TIMECAP: 14:00 Level 3/2/1 200m Run 15/12/9 Thrusters, 45#/35# 10 or 7 Burpee Extra Work: 3 Sets, Not […]

9/27/17

Warm-up: EMOM 9, alternating: a) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings b) 6-8 Ring Rows + 6-8 Pushups c) 10 Glute Bridges, pause and squeeze at top    Gymnastic Strength : 12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 1) Strict Muscle-Up 2) Muscle-Up Negative 3) Assisted Muscle-up […]

9/26/17

Warm-up: 3RNFT:  Row 250m/Run 200 10 Goblet Walking Lunges 10 KB Swings Strength:  -Front Squat – TIMECAP: 15:00 3×2, use 80% of last week’s 3RM If you did not perform the 3RM last week pick a weight that feels @7-8 out of 10. 10 being a max. WOD:  AMRAP 20: Level 3/2/1 5 Bar Muscle-Ups/Burpee Pull-ups / Burpee […]

9/25/17

Warm-up: 2 Sets @ Easy Pace: 10 Mins 3 Muscle Snatch from Hip 3 Power Snatch from above knee 3 Full Snatch from below knee 10 Scapular Pullups 10 Scapular Pushups Strength:  – 15 EMOM 1 Snatch- Start at 70% and add weight if the technique feels solid. WOD:  Every 4:00 x 4sets: Level 3/2/1 30/25, 20/15, 15/10 […]

9/23/2017

Hey Tribe!   Remember Saturday now has two time slots.  830-930am is a lifting/open gym hour.  Come in and make something up from ealier in the week, or work on what is programmed.  Group Wod at 930am. 830-930 Barbell Hour:  Front Squat 3RM Class Workout: 9:30-10:30 TEAMS OF 3: Two people may work at the […]

9/22/2017

Hey Tribe its FRIYAY!!     Lets see how all the gymnastic work we have been doing is paying off. Warm-up: 10 Minutes @ Easy Pace: 75-100 Single Unders 20 Single Arm Overhead Walking Lunges, light weight, switch arms at 10 reps 10 Pushups Strength:   AMRAP 12:00 Level 3/2/1 10 Handstand Pushups/Pike/ Double KB Push Press […]

9/21/2017

Hey Tribe!  Thursday, lets pick some stuff up, and then put it back down. Group Warm-up: Jog 400m, Then 3 sets: 25′ Forward Crawl 10 Single Leg Glute Bridge/side 15 Russian Kettlebell Swings (Light) Strength:  – 20 minute Cap Deadlift 1-1-1-1, then 3×2 Build over all four singles. The fourth set should be a MODERATEsingle, leaving two […]

9/20/2017

Warm-up: 3RNFT: 0:15-0:30 Active Hang 5 Strict Pullups or Ring Rows 10 Superman Extensions w/pause @ top Burgener Clean Warm Up  Power Clean -15×1 EMOM Reps Start at 70% and add weight if and only if your technique is solid WOD: AMRAP 20: Level 3/2/1 10 Clean & Jerks, 115#/75, 75/55,  65/55 10/8  Pullups/ Jumping Pull-ups/Jumping […]