Monday 10’ EMOM 1 Snatch *note= start at 75-80% and either stay there or climb For time 30 OHS (75/55) 30 Bar Facing Burpees 30 Hang Squat Snatch (75/55) 30 T2B 30 Squat Snatch (75/55) 30 Bar Facing Burpees Tuesday … [Read more...] about Week of 9/16
This February Power House coaches Max Lipset and Gina Fangel spearheaded the gym’s first-ever customized nutrition challenge. The challenge was designed to meet each person’s unique goals, all in hopes of helping our members win their lives. Whether the goal was to break a bad habit, learn more … [Read more...] about Nutrition Challenge Recap
Monday 3RM Back Squat 9’ AMRAP 9 T2B 9 Double KB Swings (53s/35s) 18 Double Unders Tuesday Snatch Pull + Snatch + OHS 1-1-1-1-1 For Time 3-6-9-12-15-18 Power Clean (135/95) Bar Facing Burpee *complete 2 Rope Climbs after each round Wednesday Single Leg Glute Bridge 3x15 Floor Press … [Read more...] about Week of 4/29
Monday 1 1/4 Front Squats 3-3-3-3-3 *notes: 1 1/4 is descending into a full squat. standing up a 1/4 of the way, descending back down, and standing all the way up 15 EMOM min 1- 15 TTB min 2- 15/13 Cal Bike min 3- 15 Russian KB Swing (70/53) Tuesday 3 rounds Banded Good Mornings … [Read more...] about Week of 4/22
Monday Back Squat 3x 6 Dumbell Incline Bench Press 3x10 For Time 30 Thrusters (75/55) 3 Rope Climbs 20 Thrusters (95/65) 2 Rope Climbs 10 Thrusters (135/95) 1 Rope Climb Tuesday For Load Squat Clean + 2 Push Jerk 5-4-3-2-1 Hang Squat Clean (205/145) Push Jerk *run 400m BETWEEN each … [Read more...] about Week of 4/15
Monday Back Squat 3 - 10 *note: build to a heavy set of 3, then back off and do a heavy set of 10. 5 Rounds 3 Clusters (155/105) 15 TTB 30 Double Unders Tuesday Power Snatch + Squat Snatch + OHS 1-1-1-1-1 For Time 30 Snatch (135/95) 30 Clean and Jerk … [Read more...] about Week of 4/8
Monday Pause front squat (3 second pause at bottom) 5x3 5 Rounds for time 10 push press(155/105) 20 med ball cleans (20/14) Tuesday Clean pull+hang power clean+power clean 1-1-1-1-1 1 round for time 30 power cleans (225/155) 60/50 cal bike Wednesday 5 Rounds … [Read more...] about Week of 4/1
A message from Chris Spealler: This week we are going to be heading back to the drawing board and taking an assessment as a community. It will also act as a deload week with some lower volume. Things to consider: -Do you best for the day! We are just trying to get a snapshot of where our … [Read more...] about Week of 3/25
