Monday – 9/26/2016 Weightlifting  Split Jerk 5×1 90% Strength  Back Squat with 2 second pause in bottom of 1st squat 3-3-3-3-3 Gymnastics  10x60s 1-3 Muscle ups with strict dip and 2 second pause in support rest 5 minutes then for time 9-7-5 Muscle Ups 9-15-21 Air Assault for calories Metcon 1  AMRAP in 8 Minutes Pull-Ups […]

Monday – 9/19/2016 Weightlifting “Heavy Gwen” 9 RM TnG Power Clean & Jerk 7 RM TnG Power Clean & Jerk 5 RM TnG Power Clean & Jerk Strength  Back Squat with 2 second pause in bottom of 1st squat 2-2-2-2-2 Gymnastics 100 Toe-to-bar for time * 20 Heavy rope double unders EMOM *10 Minute ca Metcon 1 3 Rounds […]

Monday – 9/12/2016 Weightlifting  Hang Squat Snatch with “No Feet” * 6×1 @ 70% 4×1 @ 75% 2×1 @ 80% * heels may leave the ground but feet must remain in place, no “saves”. moving the feet is a no rep Strength Back Squat 2-2-2-2-2 Gymnastics  10x60s straight set Strict toe-to-bar” Metcon 1  team series event […]

Monday – 9/5/2016 Weightlifting Behind the neck jerk 3,3,3,2,2,2,1,1,1 Starting at 70% and working up to 95% of max jerk Strength Front Squat 5-5-5-5-5 60,65,75,75,80% Skill EMOM for 10 Minutes [Odd] :30s Triple Unders [Even] :30s Seconds of L-Sit Metcon 1  5 Rounds with 1 minute on each station Dumbbell Power Snatch 75/55 lb Wall Ball […]

Monday – 8/29/2016 Weightlifting  3×1 Squat Snatch w pause below in the bottom of OHS starting at 60% and increasing 3 strikes yer out at any weight Strength Front Squat 3-3-3-3-3 Metcon 1  5 Rounds for time 10 Kettlebell Snatch 32/24 kg 10 Burpees to target 6″ out of your reach Metcon 2 4 Rounds […]

Monday – 8/22/2016 Weightlifting  Max Effort Hang Squat Clean + Squat Clean + Jerk Weightlifting  EMOM for 10 Minutes Power Clean + 2 Split Jerks ~ 80% Gymnastics  EMOM for 20 Minutes 1-3 muscle ups with pause at the top.  wear a 20/14 lb vest Metcon 1  AMRAP in 15 Minutes 15 Front Squats 135/95 lb […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]No password on the blog for the time being as we shift gears. The focus of this blog will start to lean towards preparing individuals for the open and masters online qualifier.  More info to come in the coming days. [/creativ_alertbox] Monday – 8/15/2016 Metcon 1 Mainsite 8/9/16 7 Rounds for reps 1 Minute […]