Blog

  1. Order of Operations in Training

      Effective exercise is about more than just going through the motions. In order to get the most out of your training time and ensure safety, it is important to follow a specific sequence of operations. The following is a proven method for optimizing your exercise routine: Move correctly: The most …Read More

  2. The Snatch

    The snatch is a complex and technical Olympic weightlifting movement that involves lifting a barbell from the ground to an overhead position in one fluid motion. While it may not be a movement that is commonly included in everyday gym workouts, it is an exercise that offers a wide range of benefits …Read More

  3. The Deadlift!

    The deadlift is a fundamental strength training exercise that involves lifting a weight off the ground from a stationary position. It is a compound exercise, which means it works multiple muscle groups simultaneously, and is particularly effective at building strength in the posterior chain, includi…Read More

  4. Programming 3-29

    Monday Time Cap: 18:00 DT: 5 RFT:  12 Deadlift (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerk (155/105) Tuesday Time Cap: 25:00 15 RFT: 10 Handstand Push-Ups 25Ft Kettlebell Overhead Lunge (.7/.5 pood) Wednesday Goal Rounds: Keep moving whole workout 40 Min AMRAP: 200m Run 10 Russian Kettlebel…Read More

  5. Programming 3-22

    Monday Time Cap: 18:00 For Time: 20 Box Jumps (24/20) 5 Rope Climbs (15’) 20 Sit-Ups 15 Box Jumps 3 Rope Climbs 15 Sit-Ups 10 Box Jumps 1 Rope Climb 10 Sit-Ups Tuesday Time Cap: 15:00 “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups Let them use bands Wednesday Goal Rounds: 10+ “Mary” 2…Read More

  6. Programming 3-15

    Monday Time Cap: 20:00 “Nancy” 5 RFT: 400m Run 15 Overhead Squats (95/65) Tuesday For heavy single Snatch Complex 3 Position Snatch *Build to heavy set* Wednesday For max Weighted Pull-Ups Build to heavy 3 rep Then 2xMax effort strict pull-ups *rest 1 min b/w rounds Thursday Time Cap: 10:00 “I…Read More

  7. Programming 3-8

    Monday Time Cap: 16:00 For average time: 4x400m sprints scale to keep time within 2 mins *Rest 2 mins b/w efforts Tuesday Time Cap: 35:00 Team “Murph” 1 mile run (as team) 100 Pull-Ups 200 Push-Ups 300 Squats 1 mile run (as team) Wednesday Time Cap: 18:00 1000m Row 30 Burpees 50 Pull-Ups 50 Push…Read More

  8. Programming 3-1

    Monday Goal Rounds: 6+ 10 min AMRAP: Prioritize cycling the barbell 8 Deadlift (115/85) 6 Front Squat (115/85) 4 Push-Jerk (115/85) Tuesday Time Cap: 8:00 “Randy” For Time: 75 Snatches (75/55) Wednesday Goal Rounds: 10+ 8 min AMRAP: Buy-In: 30 Wallballs (20/14) In remaining time: 5 Burpees 5 Pus…Read More

  9. Programming 2-22

    Monday Goal Rounds: 10+ 12 min AMRAP: 3 Foot elevated push-ups 3 Box Jumps (30/24) 3 Deadlift (315/225) Weight over speed Tuesday Goal reps:  In teams of 2: Tabata: Tires flips Stone to shoulder Synchro burpees Medball partner sit-ups (20/14) Wednesday For max Overhead Squat: Build to heavy 5 rep T…Read More

  10. Programming 2-15

    Monday Goal Rounds: Beat PR Death by Clean & Jerk:  Start w/ (95/65) on bar (Dependent upon person, change starting weight to allow for ~10 sets) *Every 1:30 mins, add 10-20lbs to bar until can’t complete lift* Tuesday Time Cap:  15:00 5 RFT: 10 Stationary Overhead Lunges (95/65) 10 Push-Jer…Read More