10-9-8-7-6-5-4-3-2-1
reps of the following
power cleans
kb swings
pull ups
Post WOD
4 x 8 GH raises
Saturday, July 30, 2011
Friday, July 29, 2011
Wednesday, July 27, 2011
Tuesday, July 26, 2011
Monday, July 25, 2011
Deadlift
5-5-5-5+ (77.5%-80%1RM-82.5%1RM-85%1RM)
Then for time reps of the following
12-9-6-3
Hang Squat clean (75% Body weight or 60% 1RM)
Burpee pull ups
Post:
Hip mobility
- We now have new log books. These books may and should be left in the gym. Everyone should be recording their loads and times on each and every lift completed. Feel free to add any other information you might need. Progress can not be made if you don't know where you stand! -
Saturday, July 23, 2011
Friday, July 22, 2011
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Monday, July 18, 2011
Saturday, July 16, 2011
Zercher Race
Complete 8 trips of 50 Meter Zercher Walk
One Minute On...One Minute Off...for 10 minutes of:
30 KB Swings (2/1.5pood)
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For any penalty counted, perform 25 burpees.
Post:
2 Min L sit (Partition as needed)
Friday, July 15, 2011
Wednesday, July 13, 2011
Tuesday, July 12, 2011
Monday, July 11, 2011
Saturday, July 9, 2011
Friday, July 8, 2011
clean pulls
8 x 3 (working up to 90 to 110 % of one rep max power clean)
video demo of clean pulls
(Courtesy of Catalyst Athletics)
5 rounds of the following
rest exactly 1 minute between rounds
2 deadlifts (85-90 % of your one rep max )
50 double unders
Post WOD 4 sets of 8 back extensions at tempo 3030. Advanced should begin to add weight to the movement by holding a plate crossed in arms
8 x 3 (working up to 90 to 110 % of one rep max power clean)
video demo of clean pulls
(Courtesy of Catalyst Athletics)
5 rounds of the following
rest exactly 1 minute between rounds
2 deadlifts (85-90 % of your one rep max )
50 double unders
Post WOD 4 sets of 8 back extensions at tempo 3030. Advanced should begin to add weight to the movement by holding a plate crossed in arms
Wednesday, July 6, 2011
Tuesday, July 5, 2011
Sunday, July 3, 2011
Monday July 4th
We will have an open gym today at 10 am. Feel free to stop in and complete a hero workout to celebrate the holiday
Friday, July 1, 2011
Saturday July 2nd
Class times today will be at 9am, 10am, and 11am. Sunday class this weekend will also be held at the normal time of 10 am. If you would like to get a workout in on Monday July 4th please post your request or email me.
May 2011 Challenge Finals
10 minutes to complete 2 tasks. Each rep and each pound will receive one point.
1. Max Clean and Jerk
2. Max reps strict pull ups
If you can not attend this weekend do not worry. Everyone will have through next Sunday to complete both Friday and Saturdays workout.
May 2011 Challenge Finals
10 minutes to complete 2 tasks. Each rep and each pound will receive one point.
1. Max Clean and Jerk
2. Max reps strict pull ups
If you can not attend this weekend do not worry. Everyone will have through next Sunday to complete both Friday and Saturdays workout.
Three rounds for Time of the Following
10 front squats
10 burpees
10 box jumps
Men's divisions
165 pound front squat / 30 inch box jump
105 pound front squat / 24 inch box jump
Women's divisions
95 pound front squat / 20 inch box jump
65 pound front squat / 16 inch box jump
Post WOD
Hang Squat Snatch Skill Work
10 front squats
10 burpees
10 box jumps
Men's divisions
165 pound front squat / 30 inch box jump
105 pound front squat / 24 inch box jump
Women's divisions
95 pound front squat / 20 inch box jump
65 pound front squat / 16 inch box jump
Post WOD
Hang Squat Snatch Skill Work
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