GENERAL

  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 3-1

    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

  6. 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

  7. 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

  8. Programming 2-8

    Monday For Max Front Squat: Build to 3 rep max Tuesday Goal Rounds: 15+ 15 min AMRAP: 5 push-ups 10 Sit-Ups 15 Air Squats Wednesday Time Cap: 18:00 For time: 30 DL (275/195) 120 Sit-Ups 30 DL (225/155) Thursday Time Cap: 20:00 2 RFT: 30 Ring Push-Ups 30 Ring Rows 30 Wallball Shot (20/14)(10’/9’)…Read More

  9. Programming 2-1

    Monday Time Cap: 25:00 (Go for Rx weight) “Helen” 3RFT: 400m Run 21 KB Swings (1.5/1 pood) 12 Pull-Ups Tuesday Time Cap: 15:00 3 RFT: 10 Push-Press (185/125) 100 Single unders Wednesday Goal Rounds: 7-9 rounds 12 min AMRAP: 20 Lunges 20 Toe to bar Thursday Goal Reps: 60+ 4 rounds for reps: 2 min…Read More

  10. Programming 1-25

    Monday Time Cap: 15:00 21-15-9 Ring Dips Thrusters (95/65) (push for Rx) Tuesday For max weight and reps 4 rounds for max weight moved & push-up reps: 5 Viking Press 5 Bent over BB row 30s max push-ups Wednesday Double overhand grip touch and go Deadlift Build to 5 rep max Thursday Goal rounds: …Read More