First Wave

Friday, February 12, 2016 Power Clean: (75,85,95%) 5-3-1+ Then, 10 Minute AMRAP “Nate” 2 Muscle ups (2 chest to bar pullups, 2 dips)(2 pullups, 2 pushups) 4 Handstand Pushups (abmat)(box) 8 Ketllebell Swings (53,35)(44,26)(26,18) This...

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Wide Open

Thursday, February 11, 2016 “Open Gym” Today during our regular class times will be open gym style.  You can show up at any time during those hours to make up a class or work on skill and mobility.  These are great days to step back...

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Pump

Wednesday, February 10, 2016 Bench Press: (75,85,95%) 5-3-1+ Then, For Time: 300 Meter Row 30 Deadlifts (155,105)(135,95)(115,75)(75,55) 30 Toes to Bar (knee raise)(abmat) We are back to working on bench press today.  Make sure to have a spotter...

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Against the Clock

Tuesday, February 9, 2016 3, 5 minute Rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders (200 meters/single skips) From 2:00-3:00, Push Jerks (95,65)(75,55)(55,35)(35,15) From 3:00-4:00, Pull-ups (banded)(ring...

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Go!

Monday, February 5, 2016 Front Squat: (75,85,95%) 5-3-1+ Then, 5 Rounds for Time: 5 Power Cleans (155,105)(135,95)(95,65)(55,35) 10 Box Jumps (24,20) 15 Wall Balls (20,14)(14,10)(10,6) This will be the last week of our first cycle of Wendler...

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Test

Saturday, February 6, 2016 “Open Test” 20 Minute AMRAP: 50 Wall Balls (20,14)(14,10)(10,6) 50 Double Unders (100 singles) 40 Box Jumps (24,20) 40 Toes to Bar (knee raise)(abmat) 30 Burpees 30 Chest to Bar Pullups (chin...

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Challenging

Friday, February 5, 2016 Deadlift: (75,85,95%) 5-3-1+ Then, For Time: 100 Kettlebell Swings (53,35)(44,26)(26,18) We are back around to the deadlift in our strength portion.  You will continue to follow the 5-3-1+ rep scheme.  As always, pay...

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