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Tuesday 140722
Dynamic Barbell Complex 1 3 Rounds of: 15 Deadlifts 12 Hang power cleans 9 Front squats 6 Push jerks WOD Complete as many rounds as possible in 20 minutes of: 95/65lb. thrusters, 5 reps 95/65lb. hang power cleans, 7 reps 95/65lb. sumo deadlift high-pulls, 10 reps After bash:...
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Monday 140721
Dynamic Warm-Up get the body moving Teach the kipping pull-up WOD Complete 10 rounds of: 1 Minute death by 10 meters, 60/30lbs sand bag 15 Second rest 30 Seconds pull-ups Every 10 meters is one rep....
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Sunday 140720
WOD 10am/open gym 3:30-5pm Dynamic Warm-Up get the body moving “Broom Stick Mile” For Time 25 Back squats 25 Front squats 25 Overhead back squats Run 400 meters 25 Shoulder press 25 Push press 25 Push jerk Run 400 meters 50 Hang squat cleans Run 400 meters 50 Hang...
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Tuesday 140722
Dynamic Barbell Complex 1 3 Rounds of: 15 Deadlifts 12 Hang power cleans 9 Front squats 6 Push jerks WOD Complete as many rounds as possible in 20 minutes of: 95/65lb. thrusters, 5 reps 95/65lb. hang power cleans, 7 reps 95/65lb. sumo deadlift high-pulls, 10 reps After bash: 100 double unders or try for 2 minutes
Read MoreMonday 140721
Dynamic Warm-Up get the body moving Teach the kipping pull-up WOD Complete 10 rounds of: 1 Minute death by 10 meters, 60/30lbs sand bag 15 Second rest 30 Seconds pull-ups Every 10 meters is one rep....
Read MoreSunday 140720
WOD 10am/open gym 3:30-5pm Dynamic Warm-Up get the body moving “Broom Stick Mile” For Time 25 Back squats 25 Front squats 25 Overhead back squats Run 400 meters 25 Shoulder press 25 Push press 25 Push jerk Run 400 meters 50 Hang squat cleans Run 400 meters 50 Hang squat snatch Run 400 meters Use a PVC pipe or a bar, 15/25/35/45lbs....
Read MoreSaturday 140719
Schedule 8:30/9:30am workout 9am intro class Dynamic Warm-Up get the body moving WOD 3 Rounds 50 Hip extensions 150′ Overhead walking lunge, 45/25lbs Assault bike, 1 mile...
Read MoreFriday 140718
WOD movements Review movements of the workout. WOD 1 3 Rounds of: Run 400 meters 155/105lbs Push jerk, 10 reps 0-10 minutes, finish early rest. WOD 2 3 Rounds of: 30 GHD sit-ups 3 Rope ascents, 15′ 10-20 minute, finish early rest WOD 3 50 Deadlifts, 155/105lbs 50 Wallballs, 20/14lbs @ 10/9′ target 20-30 minute...
Read MoreThursday 140717
Dynamic Warm-Up get the body moving Snatch balance warm-up 3 rounds of: 5 snatch push press 5 over head squats 5 snatch press (press into squat) 5 heaving snatch balance 5 snatch balance Snatch Balance (3 reps) skill or get a little heavy. 5 sets x 3 reps Hang squat snatch (1 rep) 7 sets x 1 rep Mobility/Stretch 3 way hip, use bands off...
Read MoreWednesday 140716
Dynamic Warm-Up get the body moving Bench Mark WOD “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments....
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