Wednesday, May 14, 2014 Strength: Back squat: 60%x5, 65%x5, 70%x5, 70%x5 Front squat: 60%x5, 70%x5, 75%x5, 80%x5 Skill: With the time left after the squats, you pick a skill and work on it. If you aren’t sure we will be more than happy to...
Read moreTuesday, May 13, 2014 For Time: 400 Meter Run 20 Toes to Bar 20 Hang Power cleans (95,65)(75,45)(55,35) 400 Meter Run 20 Chest to Bar Pull-ups(kipping)(banded) 20 Push Press (95,65)(75,45)(55,35) 400 Meter Run 20 Handstand Push-ups(abmat)(box) 20...
Read moreMonday, May 12, 2014 Snatch 3 attempts to build up to a 1 rep max Clean and Jerk 3 attempts to build up to a 1 rep max Today we get our Olympic total. This will take the whole class time and is an important step to seeing our progression in the...
Read moreFriday, May 9, 2014 Strength: Back squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1, 103%x1 Front squat: 60%x5, 70%x5, 75%x5x2 sets Metcon: 21-15-9 Ring Dips(banded dips)(box dips) Toes to Bar(knee raises)(abmat) Things just got real heavy! Build up in...
Read moreThursday, May 8, 2014 3 Rounds for reps: 2 Minute Row (calories) 2 Minute Wall Ball (20,14)(14,10)(10,6) 2 Minute Sumo Deadlift High Pull (75,55)(55,35) This workout is a variation of one we do on the last night of Foundations. Work at each...
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