Last Prep Course of the summer starts tomorrow at 8pm. There are just a few spots left, so spread the word.
Hang Squat Cleans x2
50-55-60-65-70%
21-15-9 reps:-
Hang squat cleans (115/80#/50%)
Chest-to-bar pull-ups
Main Site Monday!
Skip to content
Head to head
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
WU and Mob plus GWU
Hand Squat Clean x2
50-55-60-65-70 %
95-105-115-125-135-135
Hang squat clean @95
Chest to bar (scaled ring row )
21-15-9 reps each
Time: 7:40
Cash out 800m run with Gabe
Thanks Shane, yes this was a gaser!
Hang squat clean x2
95-110-120-130-140#
WOD:
8:22 Rx
C2B hurt my soul a little bit today but fun morning trying to chase Shannon!
Thanks Shane
Hang Squat Cleans x2
50-55-60-65-70%
55-60-65-70-75#
21-15-9 reps:-
Hang squat cleans (50% – 55#)
Chest-to-bar pull-ups (ring rows)
Time: 6:50
Thanks Shane! Fun one 🙂
Hang squat cleans x 2
55-65-70-75-80
good tip from coach Kevin to load hamstrings
Wod
21-15-9
Hsq (60#) (unbroken)
C2b (1 at a time)
10:58
500 cours!!
Hang Squat Cleans x2
50-55-60-65-70%
55-60-65-70-75lb
21-15-9 reps:
Hang squat cleans 50%, 55lb
Ring rows
8:23
HSC x2
85 95 105 110 115
WOD with 80# / Ring pullups (hands are still too wrecked from last weeks pullup fest for the bar)
7:23
Hang squat cleans x 2
65-75-80-85-90#
WOD
21-15-9
HSC @ 65#
Ring rows
7:08
Hang squat cleans x 2
55-65-70-85-95#
WOD
21-15-9
HSC @ 75#
Ring rows
Time 9:26
Bike 10km
WOD
21-15-9
HPC from the rack @ 55#
C2B pullups
Time = 7:31
Tough on the grip.Thanks Kevin!
WOD scaled to 70#, 10:44
Warmup
HSC (55, 65, 75, 80)
WOD @ 65lbs
10:20
Really need to listen better. Started doing HPC got a good 5 in before I clued in and I need to be more efficient with C2B.
Oufff it was hot at the nooner.
Thanks Kevin!
Mob
WU x1(15)
group WU
Hang Sq Clean x2
55-60-65-70-75#
WOD
21-15-9
Hang Sq Cl(55#)
RingRows
Time: 7.23
WUx1
group mob
Hand Squat Clean x2
95-115-135-155-185-205(1)
WOD Rx
Hang squat clean
Chest to bar
21-15-9 reps each
time: had 6 C2B pullups left at 12 minutes
Hang squat clean X2
50-55-60-65-70 %
20-25-30-35-40 #
WOD
21-15-9
Hang squat cleans 20#
*ring rows
12 min cap
8:36
Mobility
WUx1
Group mobility
Hand Squat Clean x2
70-75-85-90-100
WOD: 21-15-9
Hang squat clean 65#
Chest to bar pullups
time: 10:55
Hang Squat Cleans x2
50-55-60-65-70%
40# – 45# – 50# – 55#
21-15-9 reps:-
Hang squat cleans (115/80#/50%) – @ 45#
Chest-to-bar pull-ups (ring rows)
Time: 9:56
Hang Squat Cleans x 2 to 185#
WOD as Rx’d
9:24
My rep scheme went to crap somewhere in the 15’s.
Hang Squat Cleans x2
50-55-60-65-70%
40-45-50-50-55#
21-15-9 reps:-
Hang squat cleans (115/80#/50%) (40#)
Chest-to-bar pull-ups (Ring rows)
Time: 9:41
Mob
WU x1(15)
group WU
Hang Sq Clean x2
55-60-65-70-75#
WOD
21-15-9
Hang Sq Cl(55#)
RingRows
Time: 8;11
Hang Squat Cleans x2 (scaled to hang power cleans)
50-55-60-65-70%
45# – 50# – 55# – 60# – 65#
21-15-9 reps:-
Hang squat cleans (115/80#/50%) – @ 45# (hang power cleans)
Chest-to-bar pull-ups (ring rows)
Time: 7:35
Hang squat clean x2
50-55-60-65-70%
55-60-65-70-75#
Wod
21-15-9
Hang squat clean 50% (55#)
Chest to bar( did ring row)
8:21
Hang Squat Cleans x 2 to 175#
WOD @ 95#
8:16
This WOD was easy on the C2B to start but they got worst at the end
Also reverse for the HSC they got easier as the WOD progressed.