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.
Kizzie working through some back squats to get to her max.
10-8-6-4-2 DL (275/195)
20 Total Box Stepups (30/24)
Additional Fun with Gymnastics
“Blood, Sweat and Respect. First two you give, the last one you earn.” —Dwayne “The Rock” Johnson