Training August 23rd – 29th


Sunday Fun Day!


Instruction and practice on Handstand Walking


EMOM 28:

1st min:  ME Handstand Walk

2nd min:  ME unbroken Double Unders or Attempts

3rd min:  2 Kettlebell Snatches (heaviest possible) one each arm

4th min:  2 tire flips (heaviest possible, partner up if necessary)


12 min to find a heavy Clean



7  Cleans @ 155/105#

30 second L-sit hold

14 lateral box jumps @ 20”/18



5 rounds for time:

3 Rope Climbs

10 Toes to Bar

21 Overhead Walking Lunges @ 45/25#

400m Run


12 min to find a 5RM Overhead Squat


1 minute of Power Snatch

rest 30 seconds

1 minute of OHS

rest 30 seconds

1 minute of Push Press/Jerk

rest 30 seconds

1 minute of Deadlift

rest 30 seconds

1 minute of Bar Over Burpees

Men: Barbell @ 115 lb

Women: Barbell @ 75 lb

*Score is total reps. Keep a running count of reps throughout the workout. Do not reset your count between exercises.


Find 1RM Front Squat

Cash Out: 40 GHRs, weighted if possible. Break into as many sets as desired.


Weightlifting Meet

**Athletes will warm up, be instructed on the rules and procedure of a weightlifting meet, and then compete in the snatch and clean & jerk. This is a fun activity and anyone can participate.

%d bloggers like this: