A. Bench Press 4x4 B. Six Rounds for Time: 6 Handstand Push-Ups 6 Power Cleans (185/125)
Apr
10
Apr
09
A. Row 500meters Rest 1 Minute Run 400meters *Three Rounds for Total Time including Rest B. 9-15-21 Burpees Kettlebell Swings (53/35) C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE
Apr
08
A. Back Squat 1-1-1-1-1-1 Time for a new 1 Rep Max! B. As many rounds as possible in fifteen minutes of: 8 Alternating Single Arm Dumbbell Snatch (50/35) 12 Goblet Lunges in place 24 Double Unders Rx+ = (60/40) Dumbbell C. Barbell Club Meets at 6:30pm! Snatch 4x 3 (~75-80%)... read more →
Apr
06
A. AMRAP in 10:00 5 Chest to Bar Pullups 10 Burpee Box Jump Overs (24/20) Rest 5 mins AMRAP in 10:00 10 Russian Kettlebell Swings (70/53) 5 Push Jerks (155/105) B. Barbell Club: Low hang snatch (below knee)- work up to heavy single Low hang Clean (below knee) &... read more →
Apr
05
A. Every Minute on the Minute for Twelve Minutes: Min 1: 6 Toes to Bar Min 2: 2 Power Clean & Jerk * Scale movements up as much as need to achieve :30 of work each minute B. 400 meter double KB or DB farmer carry
Apr
04
A. Bench Press 5x5 B. As Many Rounds as Possible in Nine Minutes of: 2 Muscle UPS (Ring or Bar) 15 Air Squats C. Barbell Club Meets at 6:30pm Low hang Snatch ( below knee) + OHS Work up then, 4x(2+1) @75% Clean pull- 3 sec eccentric 5x3 Pause jerk... read more →
Apr
03
A. For Time: 1,000 meter Row 20 GHD Sit Ups 30 Burpees 40 Deadlifts (185/125) 30 Burpees 20 GHD Sit Ups 800 meter Run *30:00 minute time cap
Apr
02
A. Back Squat 2-2-2-2 Aim for 100% old 1RM B. “Karen’s Evil Sister” 75 Wallballs 75 Double Unders 75 Wallballs 75 Double Unders C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE
Apr
01
A. Handstand Push Up Progression & Scaling B. Seven Rounds for Time: 4 Handstand Push Ups 8 Box Jumps (30/24) 200 Meter Run 22:00 Minutes Time Cap C. Barbell Club Meets at 6:30pm! Low Hang (below knee) clean+Front Squat+Jerk Work up then , 4x (2+1+1 ) @ 75% Snatch pull-... read more →
Mar
30
A. 3 Rounds for time: 15 Power Cleans (115/75) 45 Double-unders 15 Push Jerks (115/75) 45 Double-unders B. Barbell Club Mid hang Snatch- WORK UP TO HEAVY DOUBLE Mid hang clean - WORK UP TO HEAVY DOUBLE Push Press + Push Jerk - 5x2(1+1) Front Squat - 5x3 building... read more →