We are starting a Hatch Squat Program Mondays and Thursdays. Coach Hatch has produced some of the strongest weightlifters for Team USA, including my friend Matt Bruce:

Matt is one of the fastest weightlifters on Team USA, and this snatch was 148kg/325lbs (he weighed 85kg/187lbs). What I love about it is the stare down at the end – that look is a Hatch athlete. Matt will tell you it didn’t matter how much weight was on the barbell, he KNEW he was going to make the lift. His confidence was built in training under Coach Hatch. Hatch lifters are known for having the absolute strongest legs, and if they got under the barbell, they were going to stand up with it.

So, get ready to get STRONG. You are going to squat a lot and squat heavy. Your legs are going to be strong, and you will develop great confidence with heavy loads.


Hatch squat program will be every Monday & Thurday.

5 x10 sec L sits

5×1 Snatch deadlift, pause above knee (back to floor)+ full snatch @ 75%
Back squat: 1×8 @70%, 1×6 @75%, 1×4 @80%

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

The score is the least number of reps scored in any of the intervals. Post loads and score to comments.


Kettlebell swings (35 lb./18 lb.)
Slam balls

Post score to comments.


For time:
4 rounds of:
10 Burpees
15 Wall balls
400m Run

Rest 3 minutes, then 3 rounds of:
1000m Row
800m Run

Post time to comments.

Monday WOD, May 8, 2017