Month: November 2014

12.1.14

Today we begin a new cycle. The focus of this particular cycle is on the Front and Back Squats, and the O-lifts – the Snatch and Clean and Jerk. The heavy/important days of this cycle are on Mondays, Wednesdays, and Fridays. This is an 8 week cycle. By the end, we will be retesting the Snatch, Clean and Jerk, Back Squat and Front Squat.

Before class it will be important for you guys to make sure you have your percentages ready prior to coming in, this way we can maximize our time lifting, and not on math. For those who do not have numbers to base off of, you will be going based on feel. Please keep track of your numbers in your log books, this way we can keep you guys on track.

A.
3-Pos Snatch (floor, below, above)
1@60%
1@65%
4@70%

B.

Back Squat:
5 x 5 @70%

C.
12.1

AMRAP 7 Minutes:
Burpee

 

Reminder:

We are hosting the the inaugural MFLH INVITATIONAL. MFLH stands for Move Fast Lift Heavy and we are proud to have top athletes in the fitness community attending this great event. This event is designed to showcase talent, hard work and excite fans of “sport”. We expect it to be a great day for all in attendance

RSVP Guarantee admission wrist bands will be given out at the door upon entrance to event and guarantee admission.

Click HERE to reserve your free ticket!

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11.27.14

Happy Thanksgivings guys!

TURKEY TRIO
40 minute AMRAP:

Partner 1 –
Run 800m

Partner 2 –
AMRAP of the complex:

1 Deadlift + 1 Hang Power Clean + 1 Left and Right Lunge + 1 Shoulder to Overhead = 1 rep
(155/105)

Partner 3 –
AMRAP Burpee Pull-ups

Partner 1 is the pace setter. When partner 1 finishes the run, all partners will rotate to the next station and so on for max repetitions.

Have fun with your friends as you do this and be thankful that your fitness allows you to think things like this are fun 🙂

11.21.14

A.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24/20)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75)
40 Kettlebell Swings (53/35)
50 Double Unders

Rest 3 minutes

B.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24/20)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75)
40 Kettlebell Swings (53/35)
50 Double Unders

Rest 3 minutes

C.
Complete the following for time:
500 meter row
10 Burpee Box Jump-Overs (24/20)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75)
40 Kettlebell Swings (53/35)
50 Double Unders

12 minute cap*