Wednesday

  Wednesday’s Work A. Every 1:30, 1 Muscle Snatch + 1 Overhead Squat + 1 Snatch Balance x6 . EMOM 20: Minute 1- 6-8 DB Renegade Pushups (https://www.youtube.com/watch?v=oDEYvsxrlKg) Minute 2- 15-20 Ball Slams Minute 3- :30 MAX Abike Minute 4- REST . . . The...

Tuesday

Elysia, we hope you and your family’s new adventure in Florida is awesome! We will miss you!   Tuesday’s Work A1. Back Squats 6-1-6-1-6; rest :30 between sets A2. RDL 1-6-1-6 @30X0; rest 1:30 x4 (one less set that back squats) . 3 Rounds: 15 Deadlifts...

Monday

  Monday’s Work A. Power Clean + Hang Power Clean + Split Jerk; rest 2:00 x5 (start moderate, and build to a heavy by the last set)  . AMRAP 15:00 @85% effort 21 KB Swings @1.5/1 pood 15 Box Jumps @24/20” 9 Toes to Bar . . . The Grind 3 Rounds: Run 800m 40 KB...

Saturday

  Saturday’s Work A. Full Snatch 1.1.1, rest :10/rest 2:00 x5 (start light/moderate, make it snappy, then add weight) . For Time: 15 Overhead Squats @95/65# 10 Lateral Burpees over bar 12 Overhead Squats @115/75# 10 Lateral Burpees over bar 9 Overhead Squats...

Friday

DON’T FORGET! Tonight is the SCF Halloween Party! The show starts at 6:30pm.   Friday’s Work A1. Bench Press 1-6-1-6; rest :30 btw sets A2. Chin Up 1-6-1-6; rest 1:30 btw sets . 6 Rounds: 8/5 Ring Dips (M/F) 10 Power Clean & Jerks @115/75# 200m Run ....