Tag Archive for: BELLA COMPLEX

SKILLS for Saturday 9/10/2022 is the SNATCH

WORKOUT for Sat 9/10

1:00 work, 1:00 rest until completed: 100 burpee box jump overs, 12/20/24” then

10:00 to establish a heavy complex “BELLA COMPLEX”: clean + jerk + FS + jerk

Post time and heaviest successful weight


WORKOUT for Saturday 4/16/2022

every 2 minutes on the minute for 5 rounds
– 10 alternating rack barbell reverse lunges, building in weight

12 min to establish a max CLEAN + JERK + FRONT SQUAT + JERK

Post heaviest loads to whiteboard!

SKILLS for Saturday 4/16/2022 is the CLEAN


WORKOUT for Wednesday 12/15/2021

every 3:00 for 5 rounds:
15 box jumps, 24/36”
10 deadlifts
5 touch-and-go (squat) snatches

Build that (squat) snatch up as heavy as possible. Post heaviest snatch to whiteboard.

READ: Why It’s Okay to Use “They” As a Singular Pronoun – WordGenius

How do you feel after 200m of overhead walking lunges?

WORKOUT for Wednesday 11/3/2021


in 12:00 for max loading:
clean + jerk + front squat + jerk

as many reps as possible in 15 minutes:
12 (2-for-1) wb, 14/20lbs
9 burpees
6 (ring) dips

WATCH: Do you find yourself tired throughout the day? Understanding your nutrition (energy in) along with your activity frequencies and intensities (energy out) can help you reach your goals. We usually talk about nutrition in terms of hormonal control like this video