by Justin Brickman | Apr 28, 2014 | Uncategorized
Monday Snatch Practice complex 3 position (high hang/Above the knee/below the knee) and 1 OHS… WOD 20-16-12-8-4 DB Snatch (“heavier”) & Wall Ball 20/15 Tuesday BS/FS/OHS/DL TRACK DAY 3 Rounds 800m/400m/200m *Run 800 rest 60/75 or 90 sec, Run 400...
by Justin Brickman | Apr 21, 2014 | Uncategorized
Monday BS/FS/DL/OHS WOD “DT” 5RFT 12 Deadlift 155/105 9 Hang Power Cleans 155/105 6 Push-Jerks 155/105 Tuesday 20 Min Snatch Practice From the blocks (Above the Knee) EMOTM 24 min MIN 1:ROW 20(men) 17(women) cal MIN 2: 10 Box Jumps 24/20 Min 3: 20 Double Unders And so...
by Justin Brickman | Apr 12, 2014 | Uncategorized
Monday 20 min Snatch practice 3 position EMOTM for 25 Min 5 Pull-ups 10 Push-ups 15 Air squats If you fail to get a round in take a 1 minute break and then start again. Tuesday BS/FS/OHS/DL 3 Rounds 10 Deadlift (275/190) 50 Double Unders Wednesday Bench press...
by Justin Brickman | Apr 6, 2014 | Uncategorized
Congratulations Tyler and Scott 2014 State Champions Oakland Junior Grizzlies. If you were training at MCCF SH last summer you probably remember these 2. Nice Job...
by Justin Brickman | Apr 5, 2014 | Uncategorized
Monday BS/FS/OHS/DL Pick your reps 5 min max clean in lbs(u pick the weight); rest 0 sec 5 min Cindy for total reps; rest 0 sec 5 min row calories Total score = weight x reps= total lbs lifted + total reps in 5 min Cindy + total cals in 5 min rowed. Start people at...
by Justin Brickman | Mar 29, 2014 | Uncategorized
Monday BS/FS/OHS/DL/BP WOD 17 Min AMRAP 40 Burpees 30 Thrusters 45/35 30 Burpees 30 Thrusters 95/65 20 Burpees 30 Thrusters 135/95 10 Burpees 30 Thrusters 185/135 Tuesday 20 Min increase weight. 2 hang cleans (just above knee) + 1 Jerk WOD For time Row 300 meters 30...
