Monthly Archives: August 2015

Oly Strength: Power Snatch – 5 x 3 Power Clean & Power Jerk – 5 x 3(1+1) Overhead Squat – 5 x 3 Increase the weights from last week as you’re able to. WOD: “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings 53/35 12 Pull-Ups 15 Minute time cap.

Oly Strength: Snatch – 6 x 1 Clean & Jerk – 6 x 1 Front Squat – 3 x 1 WOD: Every 30 seconds for 10 minutes of: First 30 Seconds: 14 Double Unders Second 30 seconds: 7 Deadlift 225/160

Athletes, just a quick word on our Oly Strength cycle that we have started. The first four weeks of this is all structured to be form work. If you have an ego get rid of it. Your coaches have been instructed to make sure your technique is perfect. If you are not there they will […]

Athletes, I forgot to mention that the next two weeks will be five day of Oly Strength. It will be Monday through Friday this week and next, followed by a week of 1 rep maxes. Oly Strength: Power Snatch – 5 x 3 Hang Clean – 5 x 2 WOD: 5 Rounds for time of: 1 Rope […]

Athletes, just a reminder about our pool WOD this Saturday at 8 and 9am at the George Prout Pool in Richland off of Swift. It is 5 dollars for members and 10 for non members. There will be no Saturday WOD at the box. We will all meet at the pool and do a WOD […]

Oly Strength: Hang Snatch – 5 x 3 Power Clean & Power Jerk – 5 x 1+1 Overhead Squat – 5 x 1 WOD: “Tabata” Deadlift 135/95 This would be an easy WOD if it was just a tabata deadlift. So here is your kicker. You are not allowed to put the barbell down during the rest periods. You may […]

Oly Strength: Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single WOD: 14 Minute AMRAP of: 12 Hang Power Snatch 75/55 6 Toes to Bar

Athletes, last and final week of the beginner oly program. We will be establishing 1 rep maxes the following week. Oly Strength: Clean & Jerk – 5 x 1 Clean Pull – 3 x 2 Back Squat – 5 x 2 WOD: For max Cal 2, 5 Minute rounds of: 400m Run 30 Burpees ME Cal Row Rest […]

Oly Strength: Power Snatch – 5 x 2 Power Clean – 5 x 2 WOD: 5 Rounds for Time: 5 (Squat) Cleans 135/95 4 Front Rack Lunges 135/95 3 Thrusters 135/95 2 Burpees w/Lateral Bar Hop

Oly Strength: Snatch – 5 x 1 Snatch Pull – 3 x 2 Front Squat – 3 x 2 WOD: 10 Minute AMRAP of: 5 Chest to Bars 10 Hand Release Push-Ups 15 Squat Jumps