November 29, 2018

Warm up

Coach led

Strength / Skill

Snatch 

Build a heavy set of 3

Workout 

10 G2O 165/125#
20 alt pistols
30 double unders
40 kB swings 70/53#

12 min CAP 

November 28, 2018

Warm up 

Coach led 

Strength / Skill

Hang power clean 3rm 

Workout 

2k row benchmark test

November 27, 2018

There are many reasons why we tend to slow down and become more sedentary with age. It may be due to health problems, weight or pain issues, or worries about falling. Or perhaps you think that exercising simply isn’t for you. But as you grow older, an active lifestyle...

November 18, 2018

Warm up 

Coach Led 

Strength / Skill

REFSS 

RDL 

x 3 sets *superset*

Workout 

10 hang power cleans 

10 shoulder to overheads 

30 ab mat sit ups 

10 min amrap 

November 15, 2018

Warm up

Coach Led

MOBILITY

Workout

45 seconds work

30 seconds rest (rotate)

Row

Burpees 

Step ups

Double unders 

Walking lunges

November 13, 2018

Warm up 

Coach led 

Strength 

Back squat 

4 x 3 @80%

Deadlift 

4 x 3 @80%

*superset*

Workout 

5 hang squat cleans 95/65#

10 deadlifts 

15 wall balls 20/14#

November 5, 2018

Warm up 

Coach Led

Strength / Skill

Press (strict)

5-4-3-2-1 

Build to a heavy single 

Workout of the day 

8 min AMRAP x 2 (16 minutes)
5 power cleans 135/85#
10 burpees over bar 
15 box jumps 24/20"
2 sets  

rest 2 min b/t sets

November 2, 2018

Warm up 

Coach Led

Strength / Skill

10 min EMOM Squat cleans 

85% x 2 reps 

Workout 

7 min CAP 

1k row 

in remaining time perform as many BBJ as possible 

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