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October 30, 2014

Strength-  Bench Press 3-3-3-3 @ 32X1 (sets start at 65% 1 RM)

Skill Transfer/Olympic-  

 

 

WOD: “Death by Burpee and 10 m shuttle”

Odd minutes are burpees

Even minutes are 10m runs

Everyone in the class will continue exercising until the last person is finished.  Once you are done, you get a 1 min rest, then 5 reps burpes and 4 runs repeating until the last person finishes.

 

July 10, 2014

When was the last time you did ball shots?!

 

Iso/Stab - 2 rounds: Pillar to Plank Press x 20 reps, Scap Depressions x 10, Reverse Shurgs x 10

 

MOD: A) Ring Push-Ups 3 sets of 10 reps
B) Bench Press 3 warm-up sets: 5 @ 60%, 5 @ 70%, and max reps @ 75% 1 RM
C) Snatch Grip BTN Strict Press 3 x 10 (light and work on position in the top of the press)


WOD: 3 Rounds for time
50 Ball Shots
Run 400m

 

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

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