Power Clean:
Work up to a heavy single in 10 min
Rest 10 Min then
EMOM for 8 Min: 3 Power Cleans at 85% of 1 RM
then
3 sets:
AMRAP Double Unders
400m Run (run fast)
3 Min Rest
Tuesday Workout of the Day
October 16, 2012 by
Thursday Workout of the Day
October 11, 2012 by
A. Turkish Get Ups 5 reps each side X 3 sets rest 2 Min
then
5 Rounds of:
Block Run
5 Renegade Rows 35/25
10 Box Jumps 24
10 Perfect Push Ups
What is a renegade row?
What is a turkish get up?
Post time to comments.
Fan hog!
Wednesday Workout of the Day
October 10, 2012 by
Snatch Grip Push Press (Behind the neck) 5 sets of 3 reps
Snatch Pulls 105% of Snatch 3 sets of 5 reps
What is a snatch pull?
What is a snatch grip push press? Notice how the lifter bends his knees when lowering the bar. Start with a light weight then increase.
WOD:
10-1 Power Snatch 95/65 (Split is OK)
1-10 Dips
Do 10 Power Snatch then 1 Dip. Do 9 Power Snatch then 2 Dips, etc. Post time to comments.
World’s cutest baby!
Monday Workout of the Day
October 7, 2012 by
A1. 1 1/4 Back Squat @3111 5 X 5 Do 1 set then rest 30 seconds then do A2.
A2. HSPU on Bumper Plate or parellettes. Beginners do 30 sec HS Holds. Rest 2 min
WOD:
400m Run
21-15-9
DB Lunges 45db/35dbs
Burpees
Pull Ups
400m Run
What is a 1 1/4 squat?
Congrats to Murph for breaking National records in her first powerlifting meet. She qualified to go the the Master’s National in May and may just qualify for Worlds too!
Congrats Murph on setting National Records this weekend!
Thursday Workout of the Day
October 4, 2012 by
Tuesday Workout of the Day
October 1, 2012 by
Jerk (Push or Split)
3-3-3-3-3 (Advanced go up in weight for each set. Beginners use light weight throughout and work on technique)
Weighted Dips or Negative Dips
3-3-3-3-3
then
AMRAP 7 Minutes
7 Burpee Box Jumps 24/20
7 CTB Pull Ups
Post load/rounds to comments.
Saturday Partner WOD
September 29, 2012 by
Partner WOD:
80 box jumps (20″)
80 pull ups (No band, partner assist)
80 OHS 95/65
80 American swings (1.5/1)
80 push presses (95/65)
80 forward lunges
80 deadlifts (95/65)
80 Sit Ups with med ball (Sit opposite of one another and bring ball to the floor over your head and throw to partner)
Grab a partner and complete the WOD. You may go in any order. You must complete one movement before moving to the next.
Kim gets a free mini massage! All members get 1/2 price massage for their first booking.
