Friday-150410

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes WL- Front Squat/Back Squat 7/13 x 3 sets @ 94% of Monday's weight, rest 2 min Conditioning: "Nicole"- 20 min AMRAP of -400m run -ME Pullups Mobility: -2 min banded hamstring stretch…

Thursday-150409

Straight Ballin'   Warmup: -3 sets- 5 hollow inch worms, 10 pushups, 20 Zombie walks -10 PVC Passes -10 Scapula Push-ups WL: 15 min to establish 1rm Bench Press Conditioning: For time -20 Strict Press (95/65) -20 Box Jumps (30/24) -20 Push Press (95/65) -20 T2B -20 Push Jerk (95/65)…

Wednesday-150408

    Warmup: 20 step lateral walk, 40 jump rope, 20 back extensions, 40 jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: Clean Pull + Clean + Jerk: 60/3, 65/2, 70/2, 75/2, 80/1, 85/1*3 sets, rest 1 min Conditioning: Run 1…

Tuesday-150407

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, scapula push-ups, PVC passes WL: Snatch Pull + Snatch: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1*3 sets, rest 1 min Conditioning: 5 rounds -300m row, 10 Burpees, Rest 1 min Mobility: -2 min hip capsule internal…

Monday-150406

    Warmup: 20 step monster walk, 10 ankle stretch, 20 step lateral walk, 20 glute bridges, 20 Half Y Squats WL:  FS/BS- 7/13 x 3 sets @ 65%; 7 FS followed immediately by 13 BS @ 65% of FS, rest 2 min Conditioning: 50-40-30-20-10: Cal Assault Bike Double Unders…

Saturday-150404

    Warmup: 20 step lateral walk, 40 jump rope, 20 Russian swings (light), 40 jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), Clean warmup with Coach- empty barbell WL: Hang Clean- Every 90 sec: 3 reps @ 60% x 5 sets Conditioning: 4 rounds 30 sec max…

Friday-150403

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, scapula push-ups, snatch warmup with Coach- pvc WL: Snatch every 90 sec- 2 reps @ 70% x 5 sets Conditioning: EMOM x 12 min -Odd Min: 20 Split Jumps -Even Min: 10…

Paleoworks Dinner!

Mark your calendars Affiliate Legacy Cup participants!  The catered dinner from Paleoworks will be here at the gym on Friday April 17 at 6pm. We will have the 4 and 5pm classes that night but the 6pm class will be canceled that night for the dinner. Looking forward to celebrating…

Thursday-150402

    Warmup: -3 rounds: 5 hollow inch worms (3 sec pause), 10 zombie walks, 20 mountain climbers -10 PVC passes -10 scapula push-ups Skill: 3 sets- 10 HSPU, 30 sec hanging L-sit, rest 90 sec Conditioning: 10 min AMRAP -3 Deadlifts (275/185), 6 Strict Pull-ups, 9 Lateral Bar Jumps…