Posts from January 2014

Box closed for PUBLIC HOLIDAY. Gong Xi Fa Cai!

Olympic Weightlifting Focus Session: Power Snatch: Work to max in 15 minutes. Then at 70% of max[…]

STRENGTH: 20 RM Back Squat (same weight as Mon/27 Jan) CONDITIONING: In teams of 4 complete 10km[…]

STRENGTH: Power Clean @ 70% x2x10 STRENGTH & CONDITIONING WOD: Complete as much as possible in 15[…]

STRENGTH: A. 20 RM Back Squat (add 5# from last week) B. Good Mornings x3x5 SKILL WOD:[…]

Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the[…]

Gymnastics session: For QUALITY: 5 rounds of 90 seconds on, 30 seconds off: 5 Toes to Bar[…]