Week 9 CF program (M/G/WL/OL). Week 9 GS program. Week 2 Advanced Skill and Strength. 1 Skill and Strength: Clean & Jerk – 76% x 1 x 3 Snatch – 71% x 1 x 3 Clean Pull – 95% x … Continue reading
Week 9 CF program (M/G/WL/OL). Week 9 GS program. Week 2 Advanced Skill and Strength. 1 Skill and Strength: Muscle Snatch – Max for the day Power Snatch – 82% x 1 x 4 Power Clean + Power Jerk – … Continue reading
Week 9 CF program (M/G/WL/OL). Week 9 GS program. Week 2 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 76% x 1 x 3 Clean & Jerk – 71% x 1 x 3 Snatch Pull – 95% x … Continue reading
Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: Snatch – Max for the day Clean & Jerk – Max for the day Front Squat – Max for the day Pull … Continue reading
Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: “Rest day” 2 CF Conditioning: (a) Hang Power Clean – Technique and Skill development rest (b) AMRAP in 20mins: 7 Thursters @ … Continue reading
Inov8′s are in for those of you that ordered some guy’s. We have some new lines of swag that have just arrived also. Guy’s Tee’s and Girls Tanks. Hit me up if you want some. … Continue reading
Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: Jerk – max for the day; 80% x 1 x 3 Muscle Snatch – 70% x 2 x 3 2-Position Snatch (floor, … Continue reading
Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 70% x 1 x 4 Clean & Jerk – 75% x 1 x 3 Clean Pull – 90% x 3 … Continue reading
Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: Muscle Snatch – Max for day Power Snatch – 80% x 1 x 4 Power Clean & Power Jerk – 80% x … Continue reading
Week 8 CF Program. Week 8 GS Program. Week 1 Advanced Skill and Strength. 1 Skill and Strength: Snatch – 75% x 1 x 3 Clean & Jerk – 70% x 1 x 3 Snatch Pull – 90% x 3 … Continue reading
1 Skill and Strength: Snatch – 80% x 1 x 4 Clean & Jerk – 80% x 1 x 4 2 CF Conditioning: (a) ‘Max for the day’ Split jerk (behind neck) rest (b) 5 Rounds: 20 Burpee’s 20 GHD … Continue reading
Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength. 1 Skill and Strength: Snatch – 85% x 1 x 3 Clean & Jerk 85% x 1 x 3 Front Squat – 85% x 2 … Continue reading
Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength. 1 Skill and Strength: Power Snatch – 80% x 1 x 8 Power Clean & Jerk – 80% x 1 x 8 2 CF Conditioning: … Continue reading
Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength. 1 Skill and Strength: Snatch – 75% x 1 x 5 Clean & Jerk – 75% x 1 x 5 Back Squat – 80% x … Continue reading
Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength. 1 Skill and Strength: Power Snatch – 75% x 1 x 6 Power Clean & Jerk – 75% x 1 x 6 2 CF Conditioning: … Continue reading
Week 7 CF Program (M/G/WL). Week 1 GS Program. Transition week for Skill and Strength. 1 Skill and Strength: “Rest Day” 2 CF Conditioning: (a) Front Squat 5 – 5 – 5 – 5 – 5 @ 80% of max … Continue reading
1 Skill and Strength: “Rest day” 2 CF Conditioning: (a) Bench Press – 8 to 15 reps x 5 sets @ light load rest (b) For time 5 Thrusters @ 40/30kg 5 Rope Ascends 10 Thrusters 4 Rope Ascends 15 … Continue reading
1 Skill and Strength: Snatch – 70% x 1 x 2, 75% x 1 x 4 Clean & Jerk – 70% x 1 x 2, 75% x 1 x 4 Front Squat – 90% x 1 2 CF Conditioning: “Rest … Continue reading
1 Skill and Strength: “Rest day” 2 CF Conditioning: (a) OHS 8 to 15 reps x 5 sets @ light load rest (b) 3 rounds: 20 Deadlift @ 100/70kg 40 Burpee’s 80 Double Unders
1 Skill and Strength: Snatch – 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 Clean & Jerk – 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 … Continue reading
Week 6 CF Program (M/G/WL). Week 6 GS Program (de-loading). Week 12 Skill and Strength. 1 Skill and Strength: Snatch – 75% x 1 x 5 Clean & Jerk – 75% x 1 x 5 Back Squat – 90% x … Continue reading
1 Skill and Strength: Snatch – 70% x 1 x 6 C & J – 70% x 1 x 6 Back Squat – 77% x 2 x 4 2 CF Conditioning: (a) Bench Press 5 – 5 – 3 – … Continue reading
1 Skill and Strength: “Rest Day” 2 CF Conditioning: “Active Recovery Day” Notes: ALL classes today are ‘open session’ only guy’s. Come in and catch up on any missed skill and strength, General Strength, and/or WOD’s from throughout the week. … Continue reading
To kick off 2012 we’re bringing back the member of the month. January’s Goes out to Dan. Dan has been with us for a little while now – and has shown some really great dedication to the cause. Regularly doing … Continue reading
1 Skill and Strength: Snatch – 70% x 2 x 3 C & J – 70% x 2 x 3 Front Squat – 80% x 2 x 4 2 CF Conditioning; (a) OHS 5 – 5 – 3 – 3 … Continue reading
