BLOG

December 16, 2014

Dan B could have the best overhead squat in the gym.

 

TRAVEL WOD:  150 Burpees for time

 

MOD: Hang Snatch 2-2-2-2-2

 

WOD: 15 min AMRAP

25 Sit-ups

25 Deadlifts (135/95 is ideal)

25 HR Push-ups

25 Floor Wipers

25 KB or DB Snatch

25 Lunge Steps (no weight)

25 Lateral Jumps over the bar

 

October 31, 2014

Come in your favorite costume and be entered in for a prize.  Each class gets a prize.

 

Strength-  Deadlift (totally Halloween pun intended) 3-3-3-3 @ 40X1 starting at 45% 1 RM

 

Skill Transfer/Olympic-  

 

 

WOD:

15 min AMRAP

Partner (or teams of 3) Relay

10 Double unders

5 TTB or KTE

3 Box jump over-and-backs

1 Bear Complex with a pause in each top position

 

October 29, 2014

Jennifer and Doyle are Limitless.  Are you?

 

Strength- Front Squat 3-3-3-3 @ 33X2 (sets start at 65% 1 RM)

Skill Transfer/Olympic-   Clean Complex x 5 (High Hang Clean, Hang Clean, Clean)

 

 

 

WOD: 15 min AMRAP

Run 200m

10 Ball Shots

5 Pull-ups ( 10 pull-ups if you are a ninja)

 

September 30, 2014

Warm-up- (insert deadbugs into the warm-ups)

Iso/Stab-

 

Gymnastics-  3 + sets max reps strict pull-ups

 

Strength-   Deadlift 1 RM

 

Skill Transfer/Olympic-

 

WOD-

10-15 min AMRAP

9 Deadlifts (think light and fast)

12 HR Push-ups

15 Box Jumps

 

 

 

 

 

 

Our girl Jen S standing back while Anthony tackles the chalk bucket.

 

 

September 22, 2014

Warm-up- (throw some sort of Deadbug movement into it)

 

Iso/Stab- (as a cash out perform 50 weighted sit-ups)

 

Gymnastics- 3+ Sets max reps strict as possible ring rows (until you get 30 reps)

 

Strength-  Back Squat 3 RM

 

Skill Transfer/Olympic- none

 

 

WOD- 8-10 Min AMRAP increasing ladder

1 Power Clean and Over Head

2 TTB

2 PC and Overhead, 4 TTB, 3/6, 4/8, 5/10, 6/12, 7/14, 8/16… etc

 

July 10, 2014

Clay with some nice jump rope form: regardless of single or double unders, keep those elbows tucked in, movement comes from the wrist, neutral spine, shoulders relaxed and vertical jump with soft knees and straight legs.

 

Iso/Stab - 4 way deadbugs 3 x 45s


MOD: A) Feet elevated ring rows 3 x max set (try to match or beat Monday's reps)
B) Front Squat 3 warm-up sets, 5@ 60%, 5@ 70%, and max reps@ 75% 1 RM
C) Power Clean + jerk (3...

July 7, 2014

Justin getting his squat on.

 

MOD - A) Ipsilateral Dead Bugs 4 x 45s

B) Feet Elevated Ring Row 3 x max reps

C) Back Squat - 3 warm up sets then 5 @ 60%, 5 @ 70% and max reps @ 75% 1RM

 

WOD - 10 min AMRAP

Run 200m

5 Plyo Push-ups

10 Overhead Walking Lunges

15 Sit-ups

Please reload

FEATURED POSTS

Community Updates: May 31st

May 31, 2016

1/10
Please reload

RECENT POSTS
Please reload

SEARCH BY TAGS