Go Hard

Wednesday, September 23, 2015 Front Squat: Build up to a 5 rep max, then 5 reps @95%, 5 reps @90% Then, 3 Rounds for time: 400 Meter Run 15 Power Cleans(135,95)(115,75)(95,65)(55,35) 10 Toes to Bar (knee raises)(abmat) We are going to add in the...

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Tuesday’s Wod

Tuesday, September 22, 2015 Hang snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. Push Jerk: Work up to a 5 rep max. Then 5 reps @95% 5 RM, 3 reps @90% 5 RM Then, For Time: 150 Double Unders(250 singles) 75 Kettlebell...

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5 Reps

Monday, September 21, 2015 Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM Complete as many reps as possible in 10 minutes of: 5 thrusters(95,65)(75,55)(55,35)(35,15) 5 chest-to-bar pull-ups(chin over)(banded)(ring row)...

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Nancy meets Kelly

Saturday, September 19, 2015 “Nancy meets Kelly” For Time: 400 Meter run 15 Overhead squats (95,65)(75,55)(55,35)(35,15) 400 Meter run 30 Box Jumps(24,20) 400 Meter run 15 Overhead squats 400 Meter run 30 Box Jumps 400 Meter run 15...

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Benching

Friday, September 18, 2015 Bench Press: 3-2-1-1-1-1-1 *Build up to a heavy single (80-85%) Then, 3 Rounds for reps: 1 Minute Row (calories) 1 Minute Wall Ball (20,14)(14,10)(10,6) 1 Minute Muscle-ups (pull-ups) 1 Minute Rest It has been a while...

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Work out the Kinks

Thursday, September 17, 2015 Mobility and Active Recovery Day Finally a day of rest!  We will be spending the first 30 minutes of class mobilizing and stretching.  The second half of class we will dedicate to working on skills.  If you...

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Fast

Wednesday, September 16, 2015 10 Rounds- Every 3 minutes complete: 30 Double Unders(50 Singles) 10 Push Presses(75,55)(55,35)(45,25)(35,15) 100 Meter Sprint Today we want you guys to try to make each round a sprint.  All the movements can be...

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