October 8, 2017


Skill and drill - 15 minutes
Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.


If you missed a strength session from the week, you can also make that up in this section.




Teams of 2:
Complete the following:
17 minute am rap of
1K row -switch every 30 sec.
40 DB dead lifts @ 55/30# (switch every 10 reps)
20 box jump overs (switching every rep with a tag)

*only one head of DB needs to hit the ground



7 minutes with 2 minutes rest:

1. 500m row buy in, remaining time: 10 push-ups, 20 DB weighted reverse lunges (10 pairs)

2. Shuttle run 10m, 20m, 30m, 10 Ball Slams

3. 2 min AB ride for cals buy in, :30 Hollow rocks, :30 Supemans

4. Take it outside: Run 20 steps, sprint 10 steps

5. :30 Back to the wall hand-stand holds, 10 L-sit db or kb weighted strict press (light to moderate weight)

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Team Saturday

October 7, 2017

A few shots from Thursday's Happy Hour. Thank you to all who came out!

Group warm up:

5 min Wall ball toss, burpee warm up.

Teams of 4

P1 & P2 (relay style)

Amrap 10min
100m sprint
10 deadlift (185/135)
5 pull ups/CTB or MU (please do MU in the back of the box.)


P3 & P4 (relay style)
Amrap 10min
100m row
10 hang snatch (75/55)
5 hspu, scale up to strict HSPU if they are quick.


*After 10 min there will be a 2 min rest period. Then P1 & P2 will switch Amraps with P3 &P4. At 12:00 each pair will complete the 2nd 10 min AMRAP.

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October 6, 2017


3min Z1


Crossover Symmetry


Coach leads group through:


PVC Thrusters

Abmat situps




2 Power Cleans
1 Push-jerk

4 Rounds FGB style
1 min each of:
Shoulder to Overhead (115,75) (95/55) (75/35)
Toes to Bar
Assault Bike
Kettlebell Swings (53/35)



*Record Total Reps





Even: 3 position shuttle runs

Odd: 15 Dumbell push press


rest 3 mins/ set up for:


18 Calorie AB
15 Wall Balls (20/14)
12 SA Alternating Dumbbell Snatches (50/35)
9 Toes to Bar or K2E


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