Tuesday: Max Power Snatch, Max Power Clean and Push Jerk, Max Sumo Deadlift Thursday:Max Full Snatch, Max Full Clean and Jerk

Men/Women Strength: 4×10 DB Lunges 4×10 Squats 4×10 Romanian Deadlifts HIT: 12min EMOM 5 TTB/Knees Up 5 DB Plank Row 5 Shoulder Taps 5 Burpees If you can’t finish the round with at least 10 seconds to rest, subtract a rep and repeat. Work hard, be safe.

Men/Women 6 Rounds: 200m Run 3 Power Cleans 135/85 12 KB Swings 70/35 3 Push-Press 12 Goblet Squats 3 Back Squats 12 Roll-Outs (with clean bar) Rest 60

Men/Women 4 Rounds: 500/470m Row (if you are Joan do 510 meters) Rest 60 200m Run 15 Burpees Rest 60 5 Burpee + Sit to Stand + Slam 50/30 10 DB Weighted Alt V-Ups 15 Thrusters 45/35 Rest 60

Men/Women Strength: Pull-Ups 4×8 DB Medball Bench 4×12 1-Arm DB Row 4×12, other arm braced on box Ring Dips/Box Dips 4×6 (add weight if necessary) HIT: 400m Run Rest 60 40 Wall Balls 20/14 30 Sit-Ups 20 KB Swings 70/30 10 Deadlifts 315/185 Rest 60 400m Run Beginner: HIT: 400m […]

April Focus Buns and Guns For the month of April, we will focus on the beach body muscles to get you ready for the fun outdoors. We will complete hypertrophy type programs, Tuesday will be upper body, Thursday will be lower body. We are looking for full complete reps, finding […]

Men/Women 4 Rounds: 400m Run 10 Power Cleans 135/85 10 HSPU 10 1 DB Clean + Reverse Lunge + Press 20% (total) Rest 90 Beginner: Men/Women 4 Rounds: 400m Run 10 Power Cleans 95/65 10 Push-Ups 10 1 DB Clean + Reverse Lunge + Press 10% (total) Rest 90

Men/Women Partner Workout 15 Rounds: 3 Box Jumps 30″/24″ 3 Push-Press 135/85 3 Over the bar Burpees 3 Ski Jumps over the bar 4 BW Lunges

Men/Women 3 Rounds: 500m Row Rest 1 minute 400m Run Rest 1 minute 10 Burpee Box Jumps 24″/16″ 15 Wall Balls 20/14 20 Russian Twists 25/15 Rest 1 minute Push yourself in each section to utilize the rest. If you feel you don’t need the rest, you didn’t move fast […]

6 Week cycle, 6th Week (LAST WEEK) Tuesday: 5 x Full Snatch, Overhead Squat, Snatch Balance @ 75%, if make 4 out of 5 incase weight by 2.5kg next week Build to a max Squat Clean and Jerk, Then drop set: 3×3 minus 20% 3×3 Deficit Snatch Grip Deadlift 100%, […]