Bench Press: 3 x 5 (3 sec neg) Strict Pull-ups: 3 x ME (3 sec pause over bar) Then… AMRAP 14 Min 7 Hang Cleans (squat or power), 185/123 60 DU 30 Wall Ball Shots, 20/14 Let Kettlebell Kitchen do the cooking. Order Wednesday for Sunday drop-off! Read More
15 Minutes to a heavy snatch double (does not have to be touch and go) Then….. AMRAP 15 Minutes 400m Run 5 Bar Muscle Ups 5 Snatch 165/103 Morgan, Meredith, Mandi, Kev, Butters and Foose at Team TrainingRead More
Front Squat 3×4 with 3 second pauses on reps 1 and 4 Then…. 30-20-10 Single Arm KB Clean and Jerk 70/53 KB Box Step Up 20/16″ 70/53lb Cash Out: 90 Second L Sit Marco Team Training Regional FundraiserRead More
10am: Oly 11am: Enduro 8 min EMOM 100m Sprints Rest 2 min 4 Rounds 2 min amrap 4 box jumps 4 thrusters *2 min rest between rounds Rest 2 min 8 min EMOM 100m sprints Team Training for Marco Read More
Team Training is Today from 1pm to 3pm. The 8am and 9am Classes and open Gym at 10am will operate as Normal. Press 3-3-3 Then: 5 Rounds of: 200 meter run 12 Deadlift (135/93) 10 Hang Clean 8 push press Post Loads and Times to ZEN and Comments:...Read More
Back Squat 2-2-2 Then: 300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93 300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93 Post Loads and Times to Zen and Comments: Read More
Bench Press: 3 x 5 (3 sec neg) Strict Pullup: 3 x M.E. (3 sec pause over bar) Then… AMRAP 14 Min 4 Ring MU 7 hang Power Cleans, 155/103 10 KB Swings, 70/53 DON’T FORGET TO ORDER YOUR KB KITCHEN MEALS FOR SUNDAY DROP OFFRead More
15 Minutes to a heavy jerk Then… 15 S2OH 155/103 30 Pistols 60 Over box jumps 24/20 30 Pistols 15 S2OH Immediately Following: 3 Minutes Max Rope Climbs The HutchRead More
Congrats to Paul, Steve, Dina & Kelly on a 1st place finish at Sunday’s comp the Ranger Games! Front Squat 3×5 (3 sec pause on reps 1-3-5) 12 min EMOM 30 sec max Double Unders 10 Toes to Bar 30 sec max Ring Dips Score total dubs & total dips Read More
