Deadlift: 3 x 5 @ 85-88% (3 sec eccentric) Dips: 3 x 6 (3 sec negative) Then…. “Helen” 3 Rounds 400m Run 21 KB Swings 12 Pull-upsRead more

EMOM 10 Minutes 1 Snatch Pull + 1 Low Hang Snatch Then….. AMRAP 18 Minutes 18 Cal Row (18 Cal ski or run 400m if big class) 12 Push Ups 6 DB Squat Snatch 50/35Read more

Pause Front Squats: 3 x 2 @ 85-90% Then… 10 MIN AMRAP 10 Thrusters, 75/53 30 Double UndersRead more

Olympic Lifting -2 Snatch Pulls + 1 Snatch: 5 x 1 @80%+ -Zombie Front Squats: 3 x 5 -Jerk w/ pause in catch: Work up to a heavy Endurance “Final Drive” – GO EAGLES 10 yard Line: 10 Wall Climbs 20 Yard Line: 20 DB C&J, 50/35 30 Yard Line: 30 Box Jump Overs, 24/20 40 Yard Line: 400m Med Ball Run 50 Yard Line: 50 Wall Ball Shots, 20/14 40 Yard Line: 400m Med Ball Run 30 Yard Line: 30 Burpee Box Step-overs, 50/35 20 Yard Line: 20 DB C&J, 50/35 10 Yard Line: 10 Weighted Pull-ups, 20/14Read more

10-15 Minutes HS Walk Practice Then…… Happy 50th Birthday to Rob Capone!! AMRAP 18 Minutes-not for maximal intensity 10 Trap Bar or Double KB Deadlifts 50s Trap Bar or Double KB Farmer Hold 20 Sandbag Squats 50s Sandbag Bear Hug Hold in Bottom of Squat 30 Weighted Sit Ups 50s Hollow Body HoldRead more