Jon getting in some hollow rocks. Strength Day 3RM Power Clean **30 DUs between each attempt Then 3x ME Pull-ups **15 Hollow Rocks between each set “Even if you’re on the right track, you’ll get run over if… Read more »
Doing some max power cleans today. Strength 3RM Power Clean *score is weight ** 30 DU btn all attempts “Keep your fears to yourself, but share your courage with others.” Robert Louis Stevenson
Jon will leave no stone unturned. He just likes to lift. Strength 3RM C&J *10 mins to find MetCon E3MOM X 6 5 Hang Power Cleans 12-20 PU “You may have to fight a battle more… Read more »
Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions! WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between) … Read more »
Lift some heavy weight for ‘Merica! WL 15-20min to Find 3RM TNG Power Cleans MetCon 10min AMRAP 20 Wallballs (20/14) 15 T2B 10 Power Cleans (135/95) Ending the year with an entire month of strength work!
Channel that inner weightlifter, Jenn! Don’t forget: This weekend we have an Overhead Squat Clinic and we are going to be focusing entirely on the ankles and what role they play in good squat position/mechanics. Your takeaway for the day… Read more »
Stephanie is getting better every single day and we couldn’t be more excited about it! WL 15-20min to Find 3RM Jerk MetCon 3 RFR 0:00-1:00 Russian Swings (24/16) 1:01-2:00 Pushups 2:01-3:00 Pullups 3:01-4:00 Rest *Score is total… Read more »
Recap of “Gong” and onto some overhead squats and burpees. Strength/Skill 15-20min to Find 3RM OHS MetCon For Time 10-8-6-4-2 OHS (95/65) 2-4-6-8-10 Bar Over Burpees Similar but different with the burpees. Yep.
Jessica and Kizzie working through their 400’s last week.
200m Run/250 Row
9 DB Thrusters (50/35)
*Run/Row together, rest IGYG
“Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.”- Golda Meir