Workout of the Day

Thursday 150226 – Competition

A. Snatch Technique  10 minute EMOM (no higher than 50% 1 RM Snatch): Snatch Grip Deadlift Hang Snatch (Below the Knee) Snatch Balance B. 12 minute EMOM: Snatch You may increase weight every three minutes. C. 12-9-7 reps for time of:… Read more »

Thursday 150226 – Beginner

A. Clean: Work up to a heavy single in 15 minutes.  B. Power Clean 3×5 (65-75% of A): Work on cycling your barbell reps, but still catching each rep in a quarter squat – not a muscle clean. Social of… Read more »

Wednesday 150225 – Beginner

20 Minute AMRAP: 3 High Box Jumps (30/24) 10 Straddle Sit up 10 Deck Squats 10 Shoot-Throughs on Parallettes (click for video demo) Social of the Day: How does one celebrate the 2015 Open Eve? Drinks and a movie of… Read more »