Friday 9/2

A) Push press x 3 + Split jerk x 1

B) 24 Minute EMOM:
Min 1- 30 Sec AB HARD
Min 2- 23 Ball slams 30/20

Thursday 9/1

Class + Barbell club

Wednesday 8/31

45-60 minutes active recovery

Tuesday 8/30

Class + 30 Minutes skill work

Monday 8/28

A) Snatch grip Deadlift 3,3,3,3,3,3

B) 4 Sets NFT:
10 DB Russian stepups
3 Legless rope climbs
1 Minute plank

C) 8 Rds:
30 Sec row sprint
90 sec rest walk

Week of 8/29-9/23

Hey guys hopefully we are all feeling good. We are in the midst of a heavy accumulation phase. Keep up with your recovery efforts! Let's get back in here and get consistent again!!!

Saturday 8/27

A) Muscle up skill work 15 Minutes

-Hollow kips 

-Hip to rings 

-Ring pull through on the ground 

Just work wherever you feel weak!!!

                   "Fetty"

B) 20 Minute AMRAP w/ a partner : 

17 CTB pullups 

38 OH lunges w/ Barbell
400m Partner run

**One partner works at a time! Both of you run!

Friday 8/26

Class
+
C) 8 rds:
45s AB sprint
**2 Minute rest

Thursday 8/25

Class + Barbell Club

Wednesday 8/24

Class ONLY

Tuesday 8/23

Class
+
 C) Clean DL x 2 + Power clean x1+ Front squat  x1
(Build to max for day)

Monday 8/22

Class
+
C) 10 Minutes HS walking practice

D) 1 Mile run

Week of 8/22-8/27

Hey guys I'm going to try something different this week and have all of you in class every day. I will have extra work programed!

Friday 8/19

A) Class

+

B) 30 Clean and Jerk 125/95
**Keep these controlled but work on popping straight into Push jerk. We are working ourselves up to "Grace" @ RX

Thursday 8/18

AM Session
A) 8 Rds:
30sec AB sprint
60sec Walk rest

Rest 5 Minutes

8 Rds:
30sec AB sprint
60sec Walk rest

PM Session
A) Barbell Club

Wednesday 8/17

A) 45-60 Mins Aerobic work

Tuesday 8/16

A) Deadlift @4141 6-8 x 5; Rest 3-5 Minutes

B) 5 Rds FT:
25 HEAVY KB
25 WB 30/20
30 sec plank

C) 3 Rds NFT:
12 Hammer curl
12 Diamond push-ups
12 Wide grip pull-ups

Monday 8/15

A) Class
+
B) 200m SPRINT x 8
**Walk rest 400m between

Week of 8/15 to 8/20

Hey guys not to much to update on. Just make sure as we are upping our weightlifting you are getting adequate SLEEP and FOOD!!! There is nothing better for recovery!!

Saturday 8/13

A) 12 Minute EMOM:
min 1- 20-30 Dubs
min 2 - 15 Push-ups
min 3 - 10 DB step-ups 45/25

B) 4 Rds for time:
8 Thrusters
8 Burpee over bar
1 Minute FLR

C) 8 Minute AMRAP:
2 Man makers 45/25
4 Box jumps 30/20
6 Deadlift 245/185

Friday 8/12

A) Deadlift @ 4141; 5x5; Work to heavy set and then hit 4 more

B) Push press x2 + Push jerk x2 Build to max

C) Not for time :
30 C+ J 115/85

D) AB 12 minutes EASY

Thursday 8/11

AM Session
A) 8 Rds:
30sec AB sprint
60sec Walk rest

Rest 5 Minutes

8 Rds:
30sec AB sprint
60sec Walk rest

PM Session
A) Barbell Club

Wednesday 8/10

45-60 Min Aerobic work

Tuesday 8/9

A) Class

Monday 8/8

A) Front squat 3x5 @ 30X0; @ 10-15# heavier than last week

B) 3 Rounds NFT:
10 Strict HSPU
10 Strict CTB pull-ups

C) 5 Rounds NFT:
8-10 DB Bench press
8-10 DB RDL

D) 5 Rounds for time:
20 Pushups
20 Russian KB swings HEAVY

E) 3 Rounds NFT:
10-12 Bicep curl
10-12 Tricep Kickbacks

Week of 8/8-8/13

Hey guys, as I promised the next couple weeks will be HEAVY on weightlifting and Volume. That being said we will be in class less. Wed will now be active recovery and Thursday will be our double session. Try to get in early to do Anaerobic conditioning and then come to Oly class @ 6:30p. Make sure you guys are sleeping and eating properly or this will be a waste of your time!!!

Let's get after it !!!

Saturday 8/6

Comp class @ 10 is CANCELED go to either 8am or 9am