hang power snatch

Wednesday, April 11, 2018

Workout: As Many Reps as Possible in 5 Minutes of:
21 Back Squats (135,95)
15 Back Squats (185,135)
9 Back Squats (225,155)
Time Remaining, Max Back Squats (275,185)
Rest 2:00
As Many Reps as Possible in 5 Minutes of:
21 Push Press (115,80)
15 Push Press (135,95)
9 Push Press (155,105)
Time Remaining, Max Push Press (185,125)
Rest 2:00
As Many Reps as Possible in 5 Minutes of:
21 Hang Power Snatches (75,55)
15 Hang Power Snatches (95,65)
9 Hang Power Snatches (115,85)
Time Remaining, Max Hang Power Snatches (135,95)

Thursday, December 21, 2017

Strength: Back Squats 5 x 4 (Climbing)

Workout: For time:
100 Hang Power Snatch (75,45) RX+(95,55)
*On break #1 perform 1 Rope Climbs
On break #2 perform 2 Rope Climbs
On break #3 perform 3 Rope Climbs
On break #4 perform 4 Rope Climbs
On break #5 perform 5 Rope Climbs
Each break after 5 will only be 5 Rope Climbs each time

Monday, December 3, 2017

Strength: Deadlifts
6 x 6 Climbing from 50% of your 1RM
In between sets perform 10 Hollow Rocks + 15 Double Unders

Workout: 4 Rounds for Time of:
10 Toes to Bar
15 Hang Power Snatch (75/55)
400m Run
40 Unbroken Double Unders

Accessory: 
100 Hollow Rocks
100 Arch Rocks

Tuesday, September 26, 2017

Strength: Hang Power Snatch:
Build to a 1 Rep Max

Workout: As Many Rounds as Possible in 15 minutes of:
11 Handstand Push ups
9 Bar Facing Burpees
11 Handstand Push ups
8 Hang Power Snatch (115,75)

Accessory: Accumulate 20 Alternating Pistols

Thursday, June 29, 2017

Strength: Tempo 41X1 (4 secs down, 1 sec hold, explode up, 1 sec @ the top)
Back Squat – 3 sets of 10
Front Squat – 1 set of 10

Workout: “Joe T”
In Teams of 3:
As many rounds as possible until the team rows 6,000 Meters
2 Barbell Complex**
9 Bench Press (185,115)

*P1 Rows 1000 Meters, while P2 and P3  complete as many rounds as possible of the Complex and Bench Press, rotating after each set. Athletes rotate on the rower every 1000 Meters.
**Complex (115,75)
2 Bent over Rows
2 Hang Power Snatches
2 Back Squats
2 Good Mornings

Happy Birthday Joe Tefs!

Thursday, June 16, 2016

Workout:
With a running clock…
In 10 minutes complete a 1 mile run + max reps of Hang Power Cleans (135,95)
Rest 3 minutes
In 7 minutes complete a 800m run + max reps of Hang Power Snatches (115,80)
Rest 3 minutes
In 4 minutes complete a 400m run + max reps of Thrusters (95,65)

Accessory:
3×10 Hammer Curls

Dont give up, just dont!

Monday, May 23, 2016

Strength: Every minute on the minute for 12 minutes of:
3 Overhead Squats with a :3 pause at the bottom

Workout: As Many Rounds as Possible in 15 Minutes of:
3 Hang Power Snatches (115,75)
6 Overhead Squats (115,75)
9 Burpees over the Bar

Accessory: Spend 10-15 minutes working Free Standing Handstands or Handstand Walks

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What an awesome weekend! Congrats to all those who competed and we kindly thank all those who volunteered!