Beginner W/U: 10 min KB complex @ 1x 35#, (1 arm swing/ lunge in place with left leg/ 1 arm swing/ lunge in place with right leg/ 1 arm clean and press with left arm/ slasher to halo/ 1 arm clean and press with right arm/ slasher to halo/ figure 8 X2) Training: 2 Rounds: 6 … [Read more...]

Beginner W/U: 5 minutes Step-ups @ 20” with weight of your choice. (rucksack, DB, KB, BB, ammo can, etc…) Training: SECRET SERVICE SNATCH TEST Perform as many KB snatches as possible in 10 min, alternating left and right hand as desired, KB may be set down to rest if necessary, … [Read more...]

Beginner W/U: 5 Rounds #5 6X Squat Jump 6X Clapping Push Ups 3X Shoulder Pole Press 3X PVC Halos Training: Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r Power Clean 80% 3r, 85% 2r, 90% 1r, 85% 2r Jerk from Rack 80% 3r, 85% 2r, 90% 1r, 85% 2r Clean Pull 80% 3r, 85% 2r, … [Read more...]

Real rest, and some stretching. … [Read more...]

Rest, relax, have fun. Play a sport, chase your kids, take your dog on a hike through a stream to a waterfall, whatever get out and do something but have some fun. That's what life is all about! … [Read more...]

Beginner W/U: 30 Power Cleans (and press) 6 x 5 @ 95# Training: Easy effort utilizing any low impact movement done for 30-60 minutes at very low heart rate (-65% @ MHR). The purpose of this extremely light workout is to move blood around, flush by-products of the previous day’s … [Read more...]