Archives: Blog

Monday December 18th 2017

Monday December 18th 2017

A. 5 min your choice + 5 min mobility+ 5 min coach’s choice

B. Snatch

50%x3

60%x3

70%x2

77%x2

82%x2

87%x2

90%x1

92%x1

95%x1

97%x1

C. 12-9-6-3

Candlesticks

DB rows/ arm 35/50

 

Friday December 15 2017

Friday December 15 2017

Our 7th day of Christmas will be a $25 Harvest gift card! Check out our social media for chances to win!
A. 2×2:30 your choice + 7’s shoulder series + HS Walk drills
B. 10 min EMOM
1- 20 sec Wall taps
2- 30 sec HS Hold practice
C. 3 Rounds
30 sec Thrusters 55/75
30 sec Bar facing burpees
1 min walk
30 sec Single arm Hang KB cleans right 35/50
30 sec Double unders
1 min walk
30 sec Single arm hang KB cleans- left 35/50
30 sec double unders
1 Min walk
Thursday December 14th 2017

Thursday December 14th 2017

A. 10 min Coach’s choice
B. Front Squat- Build to a max
C. 15 min @EZ pace
250m row
15 Toes to rings
10 Alt. TGU
D. Couch stretch 2 min per side