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Thursday 04.17.2014

Posted by on 8:19 pm in Workout of the Day | 0 comments

Part 1 (15 minutes) Shoulder Press 5 reps @ 65% of your 1 rep max Shoulder Press 5 reps @ 70% of your 1 rep max Shoulder Press 10+ reps @75% of your 1 rep max Part 2 (17 minutes) “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball Sumo Deadlift High Pull Box Jump Push Press Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. (A) 20/14, 75/55, 20″ (I) 20/14, 75/55, 20″ (B) 14/10,  55/35, 16″ Other news No Saturday classes –...

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Wednesday 04.16.2014

Posted by on 8:45 pm in Workout of the Day | 0 comments

Part 1 (15 minutes) Power Snatch. Work up to a 1 rep max Part 2 (8 minutes) Every minute on the minute for 8 minutes 15 pistols (alternating legs) (A) as rx (I) Pistol to object. (B) 30 Air Squat Part 3 (10 minutes) 5 rounds for time of: 12 Thrusters, 75/55 lbs 12 Box Jumps, 24/20 in (A) 75/55 24″/20″ (I)  65/45 24″/20″ (B) 55/35  20″/16″ Other news Reminder that the Olympic Lifting Seminar is this Saturday. We are also having our April Swarm Gathering this Saturday @ 7pm at Westwood...

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Tuesday 04.15.2014

Posted by on 8:32 pm in Workout of the Day | 0 comments

Part 1 (15 minutes) Push Press 5 reps @ 65% of your 1 rep max Push Press 5 reps @ 70% of your 1 rep max Push Press 10+ reps @ 75% of your 1 rep max Part 2 (5 minutes) 30 Handstand Push-ups For time (A) as rx (I) asst. hspus (B) pike press Part 3 (10 minutes) Complete as many rounds as possible in 10 mins of: 5 Knees To Elbows 10 Air Squats 15 Double Unders Other News Reminder that the Olympic Lifting Seminar is this Saturday. We are also having our April Swarm Gathering this Saturday @ 7pm at Westwood...

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Monday 04.14.14

Posted by on 8:08 pm in Workout of the Day | 0 comments

Part 1 (40 minutes) 5 rounds, each round for time, of: 1 Deadlift, 2 Hang Power Cleans 3 Front Squats, 4 Shoulder-to-Overheads Run 200m Rest 2 mins between each round. (A) 135/95 (I) 105/80 (B) 75/55 Part 2 (remaining time from part 1) Skill Work

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Friday 04.11.14

Posted by on 8:48 pm in Workout of the Day | 0 comments

Part 1 (40 minutes) For time: 30 Handstand Push Ups 40 Pull-ups 50 Kettlebell Swings 60 Sit-up (abmat)s 70 Burpees (A) 53/35 (I) 35/26, asst HSPU, (B) 35/26, Hand Release Pushups, asst. Pull-ups

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Thursday 04.10.14

Posted by on 8:43 pm in Workout of the Day | 0 comments

Part 1 ( 15 minutes) Back Squat 5 reps @ 65% of your 1 rep max Back Squat 5 reps @ 70% of your 1 rep max Back Squat 10+ reps @ 75% f your 1 rep max Part 2 (5 minutes) Romanian Deadlift 30 reps Part 3 (15 minutes) As many rounds as possible in 15 mins of: 1 Curtis P 2 Burpees 3 Push-up (hand release)s 4 Air Squats Post total rounds. (A) 115/80 (I) 95/65 (B) 75/55

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Wednesday 04.09.14

Posted by on 8:28 pm in Workout of the Day | 0 comments

Part 1 (15 minutes) Bench Press 3 reps @ 70% of your 1 rep max Bench Press 3 reps @ 75% of your 1 rep max Bench Press 7+ reps @ 80% of your 1 rep max Rest 2 minutes between sets Part 2 (10 minutes) Pull-up (A) Weighted 1 rep max (I)  EMOTM 10, 5 strict pull-ups (B) EMOTM 10, 5 strict pull-ups If you fail out the emotm, reduce the number of pull-ups by 1 and go on next minute. Part 3 (10 minutes) “Isabel” 30 Snatches for time (A) 135/95 (I) 105/80 (B)...

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Tuesday 04.08.14

Posted by on 8:12 pm in Workout of the Day | 0 comments

Part 1 (15 minutes) Front Squat 5 reps @ 75% of your 1 rep max Front Squat 3 reps @ 80% of your 1 rep max Front Squat 5+ reps @ 85% of your 1 rep max Part 2 (10 minutes) Sumo Deadlift 3 sets of 10 reps @ 50 of your 1 rep max Part 3 (12 minutes) 5 rounds for time of: 10 Power Cleans 15 Wall Balls (A) 135/95, 20/14 (I) 95/65, 20/14 (B) 75/55, 14/10

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Monday 04.07.14

Posted by on 8:47 pm in Workout of the Day | 0 comments

Part 1 (15 minutes) Deadlift 5 reps @ 65% of your 1 rep max Deadlift 5 reps @ 70% of your 1 rep max Deadlift 10+reps @ 75% of your 1 rep max Rest 2 minutes between sets Part 2 (5 minutes) 30 Glute Ham Raises. Use partners to work through reps switching work/rest. Part 3. (15 minutes) “Helen” 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups (A) 53/35 (I) 35/26, banded pull-ups (B) 35/26, 200m , banded...

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Friday 04.04.14

Posted by on 8:26 pm in Workout of the Day | 0 comments

Part 1 (15 minutes) Deadlift 5 reps @ 75% of your 1 rep max Deadlift 3 reps @ 80% of your 1 rep max Deadlift 5+ reps @ 85% of your 1 rep max Rest 2 minutes between sets. Part 2 (5 minutes) Weighted Lunges  10 10 10 10 10 Part 3 (15 minutes) 9-7-5 reps, for time of: Muscle Up Squat Snatch, 135/95 lbs| (A)  135/95 Squat (I) 135/95 Power, Chest to Bar pull-ups (B) 95/65 Power or Muscle, Pull-ups Anyone looking to ramp up to the competitor level, we are having a new class Saturdays at 10am. The class will focus on the skills and movements needed...

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