Month: September 2013

HOT SHOTS 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. “Hotshots 19” THIS CAN BE SCALED WITH BY PERFORMING WITH A PARTNER

Strength/Skill – Zercher Squats 6 x 2 ( It is new, go light work on mechanical efficiency) At 1:05 explanation on how to hold bar Three rounds of: Tire Flips Man makers 25/15 Straight Jump to a Candlestick – see video. It is the first one. D/U’s if you can’t do them, this is your…

Strength/Skill – 3-Position Halting Snatch Deadlift x 5 For this exercise, you will employ a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points. Keep your lats tight and pay attention…

Strength/Skill – Bar Muscle-ups 5 Round for time: 5 Hang squat clean (65% of 1RM HSC) 8 Box jumps (30/24) 100 m Sprint…. Balls to the Wall…Jaw to the Flaw (Floor – NY Accent) Rest 1 minute between rounds.

Strength/Skill – •Front Squat – 65%x6, 70%x5, 75%x3, 70%x5 Don’t max out!! 5 – Wall Climbs 10 – Deadlifts 315/225 15 – Bar Facing Burpees 20 – C2B Pull-ups 25 – Pass Through’s 30 – KB Swings 53/35 35 – Wall Balls 20/14 40 – D/U’s 45 – K.B. Walking Lunges 53/35 (One Bell) 50…