Press and Sprinting

Wednesday, August 17, 2016 Press: 6-6-6-6 Then, 4 Rounds: Sprint 100 Meters (rest will be a slow walk back) Strict press is on the docket today for our strength work.  Try to keep the loads as heavy as possible and around the same weight for each...

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Heavier and Higher

Tuesday, August 16, 2016 5 Minute AMRAP: 12 Kettlebell Swings (70,53)(53,35)(44,26)(35,18) 12 Lunges with the Kettlebell (6 right rack, 6 left rack) *Rest 3 Minutes 5 Minute AMRAP: 12 Box Jumps (30,24)(24,20)(step) 12 Push Press...

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6 reps into 13.4

Monday, August 15, 2016 Back Squat: 6-6-6-6 Then, “13.4” 7 Minute Ascending Ladder: 3 Clean and Jerks (135,95)(115,80)(95,65)(55,35) 3 Toes to Bar (knee raise)(abmat) 6 Clean and Jerks 6 Toes to Bar 9 Clean and Jerks 9 Toes to Bar...

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Pull, Row, Push, Run

Saturday, August 13, 2016 In Teams of 2 complete for time: 100 Pullups(banded)(ring row) 1000 Meter Row (switch 500m) 100 Pushups 400 Meter Run(together) 50 Pullups 1000 Meter Row 50 Pushups 400 Meter Run 25 Pullups 1000 Meter Run 25 Pushups 400...

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Friday Wod

Friday, August 12, 2016 Split Jerk: 1-1-1-1-1@ 80% 1rm.  Focus on technique Then, 3 Rounds: 1 Minute, Muscle Snatch (75,55)(55,35)(35,15) 1 Minute, Overhead Squat 1 Minute, Bike (calorie) 1 Minute, Rest We made it to the Friday wod!  Today we...

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Open Gym 8/11/16

Thursday, August 11, 2016 Open Gym All regular class hours are open gym style today.  Come on in and make up a workout you missed, work on skills, mobility or all of that.  See you there!

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Skillz

Wednesday, August 10, 2016 Bench Press: 8-8-8 Then, 3 Rounds for Time: 5 Strict Pullups (kipping)(banded)(ring row) 7 Deadlifts (275,185)(225,155)(185,135)(95,65) 50 Double Unders (75 singles) Bench press will wrap up our sets of 8 today.  Make...

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