Complete as many rounds and reps as possible in 12 minutes of:
Hang Power Clean, 15 reps
15 Deficit Push-ups, hands on bumper plates, gymnastic parallel bars or dumbbells
15 Box Jumps

Note: Barbell or Dumbbell Cleans are an option. Use between a total of 45 to 95 pounds. Box jump height is 16 to 24 inch.

Rest 5:00 then,

150 Jump Ropes for time on our weighted ropes!

Andre and Yolanda – True Champions!


Andre and Yolanda are always full of smiles for each other and everyone at the gym. Yolanda is one of our top female athletes and Andre is an excellent practitioner of Krav Maga.


Tomorrow is a very important day at the gym! We will be finding our 1RM (1 Rep Max) on the Weighted Pull-up, Deadlift and Bench Press for purposes of the new Wendler 5-3-1 Strength Series. Thursdays will be our day dedicated solely to the Wendler. Athletes can rotate between all three movements or choose their favorite and then include a cardiovascular modality such as a run, row or jump rope as “extra credit”. Tuesday’s will be dedicated to the Wendler for the Deadlift, coupled with a challenging metabolic workout. Based on the awesome results we observed from the Wendler Back Squat and Press, we are excited to see what lays in store for this next series with new skills!