Workout of the Day

20 Sep
3

A) Power Snatch 5 x 4 x 85% of PS 1 RM   B) Snatch Pull 5 x 4 x 90% of Snatch 1 RM   C) Back Squat 3 x 10 @ 70%

19 Sep
3

A) “Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups   Then   B) Bench Press 3 x 10 @ 70%   or   C) Weighted Dips 3 x 10

18 Sep
3

0-5:00 40 HSPU or 10 Wall Climbs   5:00-10:00 80 Double Unders 40 Situps   10:00-15:00 800m Run   15:00-20:00 80 Double Unders 40 Pushups   20:00-25:00 40 Cal Row 40 Grasshoppers   25:00-30:00 800m Run

17 Sep
1

A) Clean and Jerk – 15 minutes to build to heavy singles B) “DT” 5 rounds for time: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg)

17 Sep
0

The crew competing at the Allstar Affiliate Series.  

15 Sep
1

Happy birthday Paige! 7am session only today   “Loredo” 6 rounds for time: 24 Squats 24 Pushups 24 Walking Lunges 400m Run

14 Sep
3

– Reminder that there is one session only on Saturday at 7am.   For time: 21-18-15 Power Cleans (55/40kg) Box Jumps (24/20″) 1000m Run 12-9-6-3 Power Cleans (55/40kg) Box Jumps (24/20″)

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