Sunday Suck

Posted by on Nov 22, 2014 in Workout of the Day | 0 comments

Sunday Suck

    Sunday Schedule 10 am Class Open gym, 3:30-5 pm SealFit 3:30-5:30 pm Barbell complex 2 With 45/35 lbs. barbell 20 Back squats 20 Shoulder press 20 Dead lifts 20 Muscle cleans 20 Muscle snatch WOD 150 Double Unders 100 Kettlebell Swings, 24/16 kg. 50 Wall Balls, 20/14 lbs. @ 10/9′ Rest 5 Minutes 150 Double Unders 100 hip Extensions 50 Toes To Bar Skill/drill weakness Cardio...

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Saturday suffer

Posted by on Nov 21, 2014 in Workout of the Day | 0 comments

Saturday suffer

    Schedule 8:30/9:30 Workout 9 am Intro WOD Dynamic Barbell Warm Up With 45/35 lbs. barbell 20 back squats 20 shoulder press 20 dead lifts 20 muscle cleans 20 muscle snatch WOD 200m Run 21 Deadlifts, 225/155 lbs. 200m Run 15 Deadlifts 200m Run 9 Deadlifts Rest 3:00 200m Run 21 Thrusters, 95/65 lbs. 200m Run 15 Thrusters 200m Run 9 Thrusters Rest 3:00 200m Run 21 Power Snatch, 75/55 lbs. 200m Run 15 Power Snatch 200m 9 Power Snatch Subtract 6 minutes from total time for score. After bash: Get your mileage...

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Murphy Prep Work

Posted by on Nov 20, 2014 in Workout of the Day | 0 comments

Murphy Prep Work

Dynamic barbell warm up With 45/35 lbs. barbell 20 Back squats 20 Shoulder press 20 Dead lifts 20 Muscle cleans 20 Muscle snatch WOD For time: Run 400 meters 50 pull-ups Run 400 meters 50 push-ups Run 400 meters 50 sit-ups Run 400 meters 50 squats RX+ body armor or 20 lbs. vest Mobility/Stretch Cardio...

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Strength Day

Posted by on Nov 19, 2014 in Workout of the Day | 0 comments

Strength Day

Dynamic Warm-Up get the body moving Review the push jerk progressions Strength: Push Jerk (1 rep max effort) Strength Conditioning: Percentages are from your 1 rep Max effort. 80% 5 reps 95% 1 rep 70% 10 reps 90% 1 rep 60% 15 reps Skill/drill weakness Cardio...

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Dirty 30

Posted by on Nov 18, 2014 in Workout of the Day | 0 comments

Dirty 30

“ WOD movements Review movements of the workout. WOD RX 30 box jumps, 24/20-inch box 30 pull-ups 30 kettlebell swings, 24/16 kg 30 walking lunges with 75/55-lb. barbell 30 knees-to-elbows 30 push presses, 75/55 lb. 30 hip extensions, holding a 10-lb. plate 30 wall ball shots, 20/14-lb. ball to 10/9-foot target 30 burpees 30 double unders RX+ 30 box jumps, 30/24-inch box 30 chest-to-bar pull-ups 30 kettlebell swings, 32/24 kg 30 walking lunges with 95/65-lb. barbell 30 knees-to-elbows 30 push presses, 95/65 lb. 30 hip extensions, holding a 25-lb. DB 30 wall ball shots, 20/14-lb. ball to...

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Interval Pain Cave

Posted by on Nov 17, 2014 in Workout of the Day | 0 comments

Interval Pain Cave

Dynamic Warm-Up get the body moving WOD movement review WOD 4 Rounds In 3 minutes complete: Row 500/400 meters With time remaining AMRAP dumbell ground to overhead, 45/30 lbs. Rest 2 minutes Score total reps of ground to overhead. Gymnastics 15 muscle-ups or skill MU Cardio...

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Monday 141117

Posted by on Nov 16, 2014 in Workout of the Day | 0 comments

Monday 141117

Dynamic Warm-Up get the body moving WOD 20 minute AMRAP 5/7 Rope ascents, 15′ buy in, then 15 Push-ups 20 GHD situps 30 Squats Mobility/Stretch

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