• Cleans and Minute Drills

    February 12th Workout of the day: 

    Work Up to a max of this complex for 7 sets

    Power Clean from Power Position  + Power Clean from above the knee + Power clean From to floor + Front Squat + Full Clean 

    then...

    5 rounds for Max Reps:
    1min Row For calories
    1min Jumping Lunges
    1min Sit-Ups
    1min Wallballs 20/14 pounds
    1min Rest

    post total reps

  • Bench Press, Muscle up, Handstand Push Up, Swing

    February 11th Workout of the day:

    A) Bench Press 5-5-5 (50%,60%,70%)

    B) Snatch Grip Press x 3 + Snatch Grip Push Press x 2 + Snatch Grip Jerk x 1 (5 total sets)

    then...

    "Nate"

    Complete as many rounds as possible in 20 Minutes of:

    2 muscle ups,

    4 Handstand Push ups

    8 Kettlebell Swings 70/53 pounds

    post rounds completed


  • Back Squats, Overhead Squats, Pull Ups, Burpees

    February 10th Workout of the day:

    A) Back Squat 5-5-5 (50%,60%,70%) Deload

    B) Power Snatch + Overhead Squat + Snatch Balance x 7 

    then... 

    Complete as many rounds as possible in 15 minutes:

    7 Overhead Squats 95/65 pounds

    7 Pull Ups

    7 Burpees over the bar

    post rounds completed

    Finisher Pull Up work

     


  • Deadlifts, Double Unders, Rowing, Squats, Clean and Jerks

    February 9th Workout of the day:

    Deadlift 5-5-5 (50%60%70%) Deload

    B) 3 Position Power Clean + 1 Jerk , one set of each (Power position X 3, Above the knee X 3, Floor X 3)

    then...

    For time:

    60 Double unders,

    50 Calorie Row,

    40 Deadlifts 155/105 lbs,

    30 Box Jumps, 24/20 in

    20 Front Squats, 155/105 lbs

    10 Clean and Jerks 155/105 lbs

    post time completed


     

     

  • Front Squats, Snatches, Toe to bars, Wall Balls

    February 8th workout of the day:

    A) Paused Front Squat 5-5-5 (50%,60%,70%) Deload

    B) 3 Position Power snatch technique, one set of each (Power position X 3, Above the knee X 3, Floor X 3)

    Select a "Successful load" that will allow you to execute perfect technique for each progression. 

     then...

    Complete as many rounds as possible in 12 mins of:

    5 Hang Power Snatches, 115/75 lbs
    7 Toes-to-bars
    9 Wall Balls, 20/14 lbs

    post rounds completed

    Finisher Ab work, flexibility and Pull Ups

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