This is our last week of training before we retest the 1RM Squat Clean. This complex will allow you to train the 3 segments of the lift as individual components. Its placed within a 90 second window to maintain structure while still giving you time to add weight as needed. For each lift that you make successfully (looks good, feels good) you may increase the weight by 5-15 pounds. Start at about 60% and record your heaviest. Every 90 Seconds for 15:00 Clean Pull + Hang Squat Clean + Front Squat Conditioning AMRAP in 10 Minutes 30 Double Unders 6 Hang Power Cleans (155/105) 8 Pull-upsRead more

Start out with some heavy back squat doubles today. Our met-con is in “death by” format. Treat this like an EMOM adding one rep for each subsequent minute. Aim to get at least to minute 10. Strength Back Squat 2,2,2,2,2 Conditioning Death by Clean and Jerk (135/95)    Read more

Big Chipper Saturday! Alternate at will with your partner working one at a time. DB snatches must be done using alternating arms R,L,R,L etc In Teams of 2 2 Rounds for Time 50 Dead lifts (185/125) 75 Box Jumps (24/20) 50 Toes To Bar 75 Dumbbell Snatches (50/35)Read more

Set up anywhere in the gym with at least one partner. You’ll need a rower and a barbell loaded for thrusters. Complete 5 intervals of this triplet resting as needed between rounds. Your score is your slowest round. Rest and recover then with whatever you have left, hit this cash out…can you go unbroken? 5 Intervals 7 Thrusters (95/65) 7 Bar Facing Burpees Row 12/10 Calories Complete 5 intervals resting as needed between each to ensure maximum effort. Cash Out For Time 30 Kettlebell Swings (53/35) 30 Wall Balls (20/14)Read more

Start the day by finding a heavy triple in the push press. We’re working mostly pulling strength this phase so lets step back and hit some pressing strength. Yes, the met-con says “run”, weather looks good so we will be fine. *coaches discretion to sub 250 Row as needed. Strength Take 12 to 15 minutes on Push Press 3,3,3 Conditioning 4 Rounds for time Run 200M 6 Muscle Ups 12 Overhead Barbell Lunges (45/33) *hard cap 18 minutesRead more