April 21, 2014

Weightlifting Weeks Workout

Day 1:
-Snatch x 100/1, 80/3, 85/2, 90/1, 95/1/3
-Front Squat x 2
-Snatch grip good morning x 4;

Day 2:
-Clean & Jerk x 95/1/3
-Clean Pull x 3

Day 3:
-Snatch with pause x 1
-Snatch Push Press x 4
-Back Squat x 3

Strength & Conditioning Workout:
Power Snatch + OHS x2+3
Single Leg Squat x8;

3 sets:
50 Jump Ropes
12 Wallballs
8 KBS
Rest 2 min

April 17, 2014

We have lots of events coming up this year! On April 26, BlackBoxFW staff will be at The Trailhead at Clearfork hosting a Kettlebell class from 12 pm – 1 pm. For more information on The Trailhead and our upcoming class, please click this LINK.

Black-Box-FW-Weightlifting-Gym018

S&C Workout:
Hang Snatch x3,
Snatch Push Press x8,
Overhead Medball toss x10;

12 min clock:
Weigth sled push x1,
rotate w/ partner

April 16, 2014

stress-words_

April 16 is National Stress Awareness Day. Let’s take note of what is stressing us out today and try to prevail through your emotions. A great way to reduce stress is to get your endorphins going through a great workout; like the following.

S&C Workout:
Vertical Jump x3 attempts,
Weight walking lunge x12,
Single Leg Dead Lift x10;

10min AMRAP:
250m Row,
12 Wallballs