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July 12

A – Active warm up, refinement, and practice – 8 mins rotating between 20 DU/50 sport 3 Muscle Snatches Muscle Up, C2B, or pull up practice   B. Olympic Rotation EMOM Min 0-2 – 3 Hang Muscle Clean Min 3-5 – 3 Low Hang...

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July 11

40 min cap to work make it through: Run 800 12, 9, 6 Squat Snatches – 95/65, Sport 135/95 Bar facing burpees Run 800 15, 12, 9 Thrusters 95/65, sport 135/95 T2B Run 800 21, 15, 9, Shoulder to OH – 95/65, sport 135/95 Box jumps

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July 10

Part A and B have a 17 min running clock A – 10 min EMOM – 3 front squats from ground – build weight B – 7 mins  1 squat clean C – Practice EMOM – 10 mins – you choose the reps Even Mins – kipping...

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July 9

35 min AMRAP 10 DU 5 sit ups 5 push ups 1 Clean 135/95 1 Shoulder to OH **Double your reps each round ** Run 200M after each round (do not double this)   For example round three will be 40 DU 20 sit ups 20 push ups 4 Cleans 4 Jerks run...

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July 8

A – 5×5 Sumo DL ***follow with 3 tall box jumps   B – Warm up to a moderate snatch in 6 mins   C- 7 sets, walk/rest 5 snatches 65/65, 135/95 sport 10 bupees over bar Run 100M AFAP ( run to the 200 turnaround) walk/rest...

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July 7

A High Hang Squat clean – 5×2 – 8 mins   ***work on drop into YOUR bottom position. ***light enough to drill perfect form.   B – Weighted step ups 4×3(per leg)   C – 8 sets for time (10 sets sport)...

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July 6

A – Press from ground – every 2 mins – sets of 8, 6, 4, 2 B – 10 mins of practice Cycle Clean and Jerks – touch and go – practice sets at and above Grace weight Run a few 200s to get ready   C. Running...

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July 5

A- Coaches use rowing as part of your active warm up/stretching.     B – DL – sets of 4, 6, 8, 10 – challenging but not max effort.    C – 10 mins work up to a moderate 3 rep thruster from the ground.  ...

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July 4 – Happy Birthday America!

Wear your Stars and Stripes and honor our fallen soldiers with: “Abbate” Run 1 mile 21 Clean and jerk Rx 155/105 Run 800 meters 21 Clean and jerk Rx 155/105 Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu...

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July 3

A. Active warm up. 3-5 sets in 6 min.  1 cleans 1 front squat 1 jerk B 30 min running clock Mins 0-7 – AMRAP 6 cleans 115, 80, 155/95 (sport) 8 bar over burpees (lateral) 10 box jumps Rest/transition until min 8 Min 8-15 – find a max...

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July 2

Every 7 mins for 35 mins perfrom: Run 400 (Sport Run 600)   10 snatches 95/65, 135/95 sport 20 Wall Balls 30 lateral bar hops    

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July 1

A – Gemini Games Complex – 1 set every 2 mins for 12 mins 1 DL 1 hang squat clean 1 below knee squat clean 1 squat clean from ground 1 shoulder to overhead    8 sets at 100%, rest 2 mins First 4 sets- 15 kbs/20 sport –...

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