Oct 31

That is Lydia Valentin with at 147kg (~323lb) Clean and Jerk.

Happy Halloween!
Don't eat too much candy!

3 x 3 Jerk (Light-Med)

4 x 1 Clean & Jerk

3 x 10 Jumping Back Squat

Oct 30

Strength

3 x 5 Front Squat

MetCon

21-15-9

Power Snatch (115/75)

Toes To Bar

Oct 29

Lights are back on!

Strength

A1. 3 x 10e Single Arm KB Swing

A2. 3 x 1:00e Side Plank

MetCon

40 Pull Up

200m Run

40 Push Up

200m Run

40 Sit Up

200m Run

40 Squat 

200m Run

Oct 28

Strength

A1. 3 x ME Strict Pull Up

A2. 3 x 6e Single Leg Step Up

MetCon

21-15-9

Hang Power Clean

Jerk

(135/95)

Oct 27

Coach Candice Deadlifting 360# x 5 Reps

Strength

4 x 5 Push Press

MetCon

200m Farmer Carry

30 BW Back Squat

200m Farmer Carry

Oct 24

A. 4 x 1 Snatch Balance + 2 OHS (Light)

B. 1 RM Hang Clean

C. 10:00 Slow Pace AirDyne or Row

Oct 23

Strength

A1. 3 x 10-20 Ring Dip

A2. 3 x 10-20 Ring Row

A3. 3 x 10e Side MB Twist and Throw

MetCon

6 Rounds of:

200m Run

7 Burpee