Warm up session from earlier in the week. Strength 1RM of following complex: 3 Clean DL 3 HSQCL 3 Push Jerks *Rest as needed Buy out: 2 mins accumulated L-Sit hang Scaled include hang, and knee raised hang … Read more »
Paul has been doing great, here! Can’t wait to see what kind of changes he’s going to make! WL 15-20min to 1RM Clean & Jerk MetCon 7min AMRAP 7 Hang Squat Cleans (135/95) 7 Handstand Pushups *Box Pushups… Read more »
Lift heavy. Lift often. Eat a lot. WL 5 Sets 1 Squat Clean + 4 Front Squats *AHAP *2min rest b/n rounds Skill Pick a Skill and Work on it Keeping it heavy…
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 »
Kim & Chong taking us to the gun show! MetCon For Time 200m Run 10 DB Squat Cleans (50/30) ME DB S2OH (50/30)* *Accumulate a total of 50 S2OH but every time you break, you must start over… Read more »
#TBT to some cleaning and front squatting Reminder, IHCF Athletes, Friday at 7pm is our Stink N Drink at the Ice House. This is our last one before our next challenge so make it a good one! Also, Monday,… Read more »
Some cleans in an ascending weight ladder and descending rep scheme. Let’s have some fun today and earn your heavy weight, as they say! MetCon For Time 10 Squat Cleans (135/95) 8 Squat Cleans (155/110) 6 Squat Cleans (185/130) 4 Squat… Read more »
A little in-house friendly competition, all in good fun! CONGRATULATIONS TO OUR IHCF FAMILY WHO COMPETED IN THE FESTIVUS GAMES THIS PAST WEEKEND! Everyone did really well and PR’d in every workout compared to practice! And congrats to Franny… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.