Month: July 2019

We are closed in preparation for Fall Brawl 2015. Drop by Saturday October 31, 2015 from 0830-3pm and watch some awesome athletes battle it out for a spot on the podium! 

Hang Power Snatch 3 x 2 @ 70% of your 1rm full snatch 1 x 1 @ 80% of your 1rm full snatch Complete 10rds for time:3 SDLHP 3 Power Snatch 3 Overhead Squats (135/95)

Power Clean + Hang Squat Clean + Push JerkEMOM – 8 Minutes 1 Cycle per minute @ 70% of your 1rm clean & jerk Back Squats5 x 3 @ 70% of your 1rm back squat *Complete 4rds for time:5 Squat Cleans (245/155)5 Strict HSPU  

Full CleanEMOM – 5 Minutes3 per minute @ 72% of your 1rm clean (full clean)Romanian Deadlift4 x 5 @ 65% of your 1rm snatch *AMRAP – 9 Minutes 5 Burpee Box Jumps10 Pistol Squats1 Rope Climb1 Deadlift @ 90% of your 1rm deadlift

High-Hang Squat SnatchEMOM – 5 Minutes 2 per minute @ 72% of 1rm snatchBack Squat2 x 1 @ 90% and then…*1 Attempt, Max Effort Back Squats, subtract 45# from your 90% *Complete 4rds for time:50 Double Unders5 Muscle Ups10 DB Squat Snatch (5 per arm, pick weight)

Cluster1 x 1 @ 80% 2 x 2 @ 70% of your 1rm c/jFront Squat 1 x 1 @ 90%2 x 3 @ 75-80% of your 1rm front squat Complete 6 rounds for time:100 Double Unders100 Meter Heavy Farmers Carry

Power Snatch 1 x 1 @ 80% 3 x 2 @ 70% of your 1rm snatch Team of 2, AMRAP 22 Minutes 60 Calories 50 Pull Ups 40 Pistols 30 KB Swings 70/53 20 Burpee Box Overs 10 Muscle Ups

Back Squat3 x 3 @ 70% of your 1rm back squat, add weight each setStrict Press5 x 5 @ 50% of your 1rm jerk*Complete for time:21-15-9Power CleansHSPU *You pick weight

Full Clean3 x 3 @ 70% of your 1rm clean, add weight each setRomanian Deadlifts3 x 5 @ 60% of your 1rm snatchDB Broad Jumps5 x 10 (50 double unders after each set)