Deadlift 2-2-2   Then   4 Rounds 400 Meter Run 15 Kettle Bell Swings (2Pood/1.5pood) 21 Ring Pushups   Post Loads and Times to ZEN and Comments:  Read more

Push Press: 3 x 5 Weighted Pause Chin-ups (3 sec pause): 3 x 5   Then… For Time: 1000m Row 50 Alt Pistols 30 Target Burpees              Read more

10 Minutes to work up to heavy Power Clean and Jerk Then…. 15 Ring Muscle Ups 20 Clean and Jerks 165/103 25 Bar Muscle ups Yeager Bomb at the Friday night gymnastics clinic with BeauRead more

Week1: 3×5 @ 75% Tempo Back Squats (3 sec eccentric/ fast on concentric) Then… 30 – 20 – 10 Plate Box step ups 45/25 Plate ground to overhead 45/25 Plate sit ups 45/25 (hug the plate across your chest)Read more

No Olympic Lifting class this week.  Coach Ryan will be back from coaching youth camp at the Olympic Training Center for next week’s class! 9 am-11 am- OPEN GYM 11 am- Endurance WOD 4 Rounds, 5 Minutes each 400m Run 10 OHS 115/73 10 C2B Pullups Max rep burpees in remaining time *2 Minute rest between rounds*Read more