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Monday 9/16

New Cycle! We are starting a new training cycle today!

The focus will be on Ability & Awareness. We will spend more time perfecting our gymnastic movements like pull ups and toes to bar.

But also fine tuning efficiency in things like Power Cleans, Wall balls , rowing and more. This will be perfect prep for the Open but also great training over all.


Capacity Builder In a 1:30 Window: 9 Power Cleans 95/65# ( Rx+115/85) 9 Front Squats 9 Push Jerks Time Remaining: Max Ring Dips (Rx+ Ring Muscle-ups)

Rest :30 Seconds

In a 1:30 Window: 7 Power Cleans 115/85# (Rx+135/95) 7 Front Squats 7 Push Jerks Time Remaining: Max Ring Dips (Rx+ Ring Muscle-ups)

Rest :30 Seconds

In a 1:30 Window: 5 Power Cleans 135/95# (Rx+155/105) 5 Front Squats 5 Push Jerks Time Remaining: Max Ring Dips (Rx+ Ring Muscle-ups)

Rest :30 Seconds

In a 1:30 Window: 3 Power Cleans 155/105# (Rx+185/135) 3 Front Squats 3 Push Jerks Time Remaining: Max Ring Dips (Rx+ Ring Muscle-ups)


Conditioning "Master Splinter"

3 Rounds: 400 Meter Run 12 Burpee Box Jump Overs (24/20) 15 Thrusters (95/65)



Congrats to Rory and Donnie for placing 3rd at the Festivus games over the weekend!

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Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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