Author: Mike Stoodley

E2M x 5 3 Hang Squat Snatch *Try to increase weight each set to build to a heavy 3 while keeping good mechanics. *Modify to Hang Power Snatch as needed   :12 AMRAP 6 HSPU 9 Deadlifts 225/155 30 Double unders   Accessory work: Crossover Symmetry...

:24 AMRAP 100m MB Run 45/30 200m Run 15 Burpees 2 Rope Climbs   Accessory work: 1-2 Rounds (not for time) 20 GHD Sit ups 40 Ab mat sit ups 60 second plank 40 Russian Twists 20 V-ups   7pm Oly: E2M x 10 1 C&J *Start @ 50% and increase if good form and no misses.   E90S x 5 5 Sots Press (Front...

E2M x 5 Front Squat 5 Reps @ 60% 5 Reps @ 70% 5 Reps @ 80% 5 Reps @ 83% Max reps (up to 10) @ 70%   For Time: 21 Power Cleans 200m Run 21 Thrusters 200m Run 15 Power Cleans 200m Run 15 Thrusters 200m Run 9 Power Cleans 200m Run 9 Thrusters 200m Run RX = 95/65   Accessory work: 3-4 Sets: 10 BB Glute bridge...

7-9pm tonight:  Mobility Workshop.  Sign up or drop in.  $30.   EMOM x 20 Start each EMOM with 5 burpees then max reps/calories with remaining time. Stay at each station for 4 rounds, then switch. Take 1 minute rest between stations.   Battle Ropes Push Ball 20/14 Air Bikes Box Jumps 24/20 OH Lunges...

E2M x 6 Back Squat 5 Reps @ 65% 4 Reps @ 75% 3 Reps @ 80% 2 Reps @ 85% 1 Rep @ 90% Max reps (up to 10) @ 78%   “BICOUPLET 1” 21-15-9 Power Snatches Chest to bar pull ups RX = 85/55   Time cap = 6 Minutes   *Scale weight and modify pull up progression to finish...

Sign up for the Mobility workshop here: https://cfflood.pushpress.com/open/event/cal_b6dcf09192a2c9 *Last day to pre-order shirts.   EMOM x 24 1:  Handstand hold 2:  50m MB shuttle runs 3:  Pull up bar hang 4:  Calorie Row 5:  Plank 6:  Calorie Air Bike *40 seconds of work, 20 seconds of rest   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded side...

E2M x 5 Deadlift 5 Reps @ 60% 5 Reps @ 70% 3 Reps @ 80% 3 Reps @ 83% Max reps (up to 10) @ 70%   :12 AMRAP 15 Deadlifts 5 Burpee over bar 10 Hang Power Cleans 5 Burpee over bar 5 Push Jerks 5 Burpee over bar RX = 155/105   Accessory work: 1-2 Rounds (not for time) 20 GHD...

E2M x 3 3 Overhead Squats *Try to increase weight each set   E2M x 4 2 Front Squats *Try to increase weight each set   E2M x 5 1 Back Squats *Try to increase weight each set   Accessory work: 3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded side steps   Oly: E2M x 10 Power Snatch + Hang Squat Snatch *Start at...

Pardon the maintenance, but the reception, lounge and my office floors are being redone all day Monday.  Please reduce foot traffic by parking and entering in the back. Pre-orders will be taken all week for shirts and tank tops.  Sample shirts/tanks are at the gym.  Choose...