10 min. EMOM/ skill session 2 squat snatch Rest 5 minutes 15 minute cap Find new clean & jerk max

Strength/ Skill Work Deadlift 5,4,3 And then……. 7 Rounds for time: 4 pistols, alternating 5 deadlift (225/155) 6 Kettlebell clean & jerk, alternating (1.5pood/1 pood)

15 Minutes/ Skill Session: Find new 1RM shoulder press Rest 5 minutes… 8 minute AMRAP: 5 thrusters (135/95) 10 pull-ups

7 Min EMOM/ Skill Session: 3 power clean *Weight should be light enough to touch and go Rest 5 minutes For time: 10,9,8,7,6,5,4,3,2,1 Hang clean @ 115,75 Toes to bar Box jumps @ 24″,20″

Javorek 3 Rounds for time: 6 Deadlifts 6 Sumo-deadlift high pulls 6 Front squat 6 Push jerk 6 Back squat *Load barbell with a weight that you can complete all 5 movements with good form.  Speed and intensity is important, Read More …

“G.I. Jane” For Time 100 Burpee Pull-ups

12 Minute AMRAP 3 Overhead Squat @ 135/95 25 Double-unders

5 Rounds for time: 20 Deadlift @ 135/95 20 Kettlebell Swings @ 1.5pood/1pood 2o Sit-ups 200 Meter run

What’s your New Years Resolution going to be?  Come to the box more often?  Get that first muscle-up?  Bodyweight snatch?  Lose 20 lbs. of fat and gain 10 lbs. of muscle?  Get selected? Whatever your goal is this year, make Read More …

HAPPY NEW YEAR! For time: 1 Snatch 2 Pistols, alternating 3 Overhead squats 4 HSPU 5 Clean & Jerks 6 Pull-ups 7 Hang squat cleans 8 Wall-Balls 9 Sit-ups 10 Thrusters 11 Toes-to-Bar 12 Double-unders 13 Burpees *Start at 1 Read More …