Tuesday 8.27.19

Essentials: A. Yearly Benchmark ‘Fight Gone Bad’ (Scaled) 3 rounds For Max rep Wall Ball x 1 min 10/6 Sumo Deadlift High Pull x 1 min 45/35 Box Step Ups x 1 min 20/20 Push Press x 1 min 45/35 Row for Cal x 1 min Rest 1 min In this workout you move from […]

Monday 8.26.19

Essentials A. In 13 min Build Up to a Heavy, Not Maximal, Back squat Single -Use this format, rest as needed between each set Sets should go as followed By feel – 7,5,3,3,2,1 B. 3 Sets Shoulder press x 2-4 reps + Single leg box jump x 10 reps per leg On the 3 min […]

Saturday 8.24.19

HUGO Open Saturday- No Classes If you are not participating in the HUGO Open, we encourage you to come watch and cheer people on!

Friday 8.23.19

There will be no 7pm class Friday the 23rd HUGO Open Saturday- No Classes If you are not participating in the HUGO Open, we encourage you to come watch and cheer people on! Essentials A. 3 Sets Muscle Clean x 3 reps Light and fast 4 sets Segmented Clean Deadlift x 4 reps Moderate to […]

Thursday 8.22.19

Essentials A. 25 min Emom 1.prisioner kneel to Stand x 10 reps 2.row x 45 sec 3.slam bal over shoulder x 10 reps 4.Bike x 45 sec 5.Lying Leg Lifts x 10 reps B. Mobility 3 Sets Foam Roll ham String x 30 sec per side Body Weight Leg Extensions x 10 reps Foam Roll […]

Wednesday 8.21.19

Essentials A. 3 sets Muscle Snatch x 5 reps 4 sets Snatch Deadlifts x 3 reps On the 2 min Marks B. 3 Sets Box Dips x 8-12 reps + Pike Push up x 4-6 reps On the 3min 3 Sets Strict Ring Pull x 12 reps + Incline Push Up x Amrap unbroken reps […]

Tuesday 8.20.19

Essentials A. 8 Sets (4 Sets) Pausing above the knee Power Snatch x 4 reps Empty Barbell or very light load On the 2 min Marks (4 Sets) Pausing above the knee Power Clean x 4 reps Empty Barbell or very light load On the 2 min Marks B. 20min amrap Run x 200 meter […]

Monday 8.19.19

Essentials A. 5 Sets Back Squat x 7,5,5,3,3 reps On the 2:30 min *Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat and also you should increase the load each set as well. B. 5 Sets Dual Dumbbell Push Press x 10 reps Row […]

Saturday 8.17.19

Essentials A. 8 min emom Muscle Snatch + Power Snatch + Overhead Squat *your Muscle Snatch weight should be difficult. -Rest 4 min- 8 Min EMOM Power Clean + Push Jerk light load B. 4 Sets each for Time Deadlift x 3 reps 60% Barfacing Burpee x 6 reps Deadlift x 6 reps 60% Jumping […]

Friday 8.16.19

Essentials A. In 13 min Build Up to a Heavy, Not Maximal, Front squat Single -Use this format, rest as needed between each set Sets should go as followed By feel – 7,5,3,3,2,1 B. 13 min Amrap Box Step Over x 25 reps 24/20 Sit Up x 15 reps Front Squat x 5 reps 80% […]