Wednesday 9.28.16

Essentials: A. EMOM 14min Russian Kettlebell Swing x 10 reps B. 4 Sets Sumo Deadlift High Pull x 7 reps On the 2:30min Or ADAPT C. 3 Rounds For Time: Run x 200 meters V-Ups x 15 reps Deadlift x 5 reps 80% Fitness: A. Full Clean Ladder 1 rep every 2min Starting weight is […]

Tuesday 9.27.16

Essentials: A. 5 Sets Snatch Grip RDL x 5 reps On the 2:30min Or ADAPT B. 15 Sets Push Jerk x 3 rep Barbell On the 40sec Mark C. 18-12-6 Dumbbell Alternating Power Snatch per Arm Incline Push Up *At the end of each round perform 30 SU Fitness: A. 10min Hang Power Snatch Build […]

Monday 9.26.16

Essentials: A. 12min Back Squat with a 5sec decent tempo Build to a 1RM -Then- 1 Set Dumbbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible B. 3 Sets Banded Row x 10 reps Ring Pull x 10 reps Barbell Bent Over Row x 10 reps Ring Pull x 10 […]

Saturday 9.24.16

Essentials: A. 10min EMOM Slow Pulling Snatch Grip Deadlift (7sec to Hip) x 1 rep 30-40% of Deadlift B. 3 Sets Weighted Wall Sit x 1min On the 3min Mark C. 22min AMRAP DumbBell Hang Power Clean x 11 reps Dumbbell Push Press x 11 reps Sit Up x 11 reps Incline Push Up x […]

Friday 9.23.16

Essentials: A. 4 Sets Kettlebell Waiters Walk x 50 meters per Arm Or ADAPT (4 Sets) B. 12min Build Up to 1Rm Zercher Squat -Then- 1 Set Goblet Squat x 20 reps As Heavy as possible C. For time: 18-15-12 Row for Cal Front Squat 65% *front squat can be from the rack Fitness: A. […]

Thursday 9.22.16

Essentials: A. Mobility Single Leg Forward Fold Right x 3min Single Leg Forward Fold Left x 3min Pigeon Right x 3min Pigeon Left x 3min B. 3 Sets Banded Sumo Deadlift x 40 reps On the 3min Mark C. 3 Person Team Relay (Each person must complete the whole thing before the other person starts) […]

Around the Whiteboard: Jeff Kearse

It’s time to go Around the Whiteboard with Coach Jeff Certifications: CSCS, CFL1, USAW L1 Favorite WOD: Grace Favorite Lift: Power Clean Deadlift: 385 Back Squat: 345 Snatch: 175 Clean and Jerk: 225 Favorite Food: Steak Favorite Movie: Tombstone Favorite Athlete: too many to choose a favorite Dream Job: strength and conditioning coach Dream Vacation […]

Wednesday 9.21.16

Essentials: A. 5 Sets Goblet Squat Hold x 45sec On the 2min Or ADAPT B. 10min Deadlift Build up to 75-80% for 1 rep C. 3 Rounds For Time: Deadlift x 33 reps Wall Ball x 27 reps Box Jump Step Down x 21 reps Fitness: A. 5 Sets Clean + 2 Front Squats + […]

Tuesday 9.20.16

Essentials: A. 5 Sets Snatch Grip Bent Over Barbell Row x 5 reps On the 2min B. 4 Sets Single Arm KB Shoulder Press x 3 reps per Arm Build to a heavy On the 2:30min C. 3-6-9-12-9-6-3 Dumbbell Shoulder to Overhead Sit Up Jumping Pull Up *15min Cap Fitness: A. 15 Sets Power Snatch […]

Monday 9.19.16

Essentials: A. 12min Back Squat and a Quarter Build to a 1RM -Then- 1 Set Dumbbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible B. 3 Sets Incline Push Up x 7 reps Plank Shoulder Taps x 10 per arm Incline Push Up x 7 reps Seated Dumbbell Arnold Press […]