11.26.19 No Weightlifting Classes This Week!!!

There will not be any weightlifting classes this week!! If you see Tam tell her happy birthday! If anyone would like to see their own birthday workout programmed just get me your birthday and we can celebrate as a community 💪

A. Warm Up

3-4 sets NFT

Row 150m

20 Pike Shoulder Taps (feet elevated on bench)

10 Strict Crossbody Knees to Elbow

10 Calf Raises (feet on a plate) @ 30X1 Tempo

B. Conditioning

19:80 minute amrap

11 Hang Power Cleans 95/65

26 Russian Kettlebell Swings 53/35

39 Double Unders 2:1

C. Strength

Close Grip Bench Press

3 sets of 5 reps @ 32X1

*incline for challenge

Recent Posts

See All


A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric


A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le


A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever