8.28.2015

Posted on 28th August 2015 in Uncategorized

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Strength:

Front Squat

5 Sets of 7 Reps@65%

3×3@85%

WOD:
400 meter over head walking lunge carry.
Every time you drop the weight run back inside the box and let the coach know.

penalties will vary:

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8.27.2015

Posted on 27th August 2015 in Uncategorized

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Strength:

Clean and Jerk

3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3

WOD:

3 rounds for time

25 Pull ups

8 Ground to over head (155/105)

300M Run

6:30 Fat Matt Class….

General/Barbell Warm up​​​​​​​​30 mins​
Sotts Press​​​​​​​​5RM -5, 10%
Clean Complex (Pull + Clean @ Knee + 2 Front Squats)​​​​​1RM -5, -10%
3 Push Press + 2 Power Jerk+ 1 Jerk​​​​​​​1RM -5, -10%
Back squat​​​​​6RM 4 Sec Pause at bottom -5, -10%​​

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8.26.2015

Posted on 26th August 2015 in Uncategorized

Welcome back PapI!!!!!

Strength:

Bench Press

5 x 7 @65% image

3 x 3@85%

WOD

10 Rounds of

10 WallBall

10 Toes to Bar

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8.25.2015

Posted on 25th August 2015 in Uncategorized

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5-6 AM will Squat

strength:

DeadLifts

WOD:

5 rounds for time
20 Double Unders
20 Kettle Bell Swings
20 lunges

6:30pm class now belongs to Fat Matt

General/Barbell Warm up ​​​​​​​​30 mins
Snatch Sotts​​​​​​​​​​5RM -5, -10%
Muscle Snatch​​​​​​​​​​5RM -5, -10%
Snatch Complex (Pull + Snatch @ Knee + 2 Overhead Squats) ​​​​1RM -5, -10%
Snatch Grip Push Press​​​​​​​​​5RM -5, -10%
Front Squat​​​​​6RM 4Sec Pause at bottom -5, -10%

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8.24.2015

Posted on 24th August 2015 in Uncategorized

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Today starts the beginning of a 9 week Strength cycle! This will push right through StrongTober!!! Brace yourself!

Make sure you’re eating enough!!

Back Squats!!

5 x 7 @65%

3×3@85%

Followed by

3 sets of 10 reps Lunges at 1/2 body weight!

WOD:

2 mile run

50 burpees

20 pull ups!

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8.21.2015

Posted on 21st August 2015 in Uncategorized

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Strength:

Back Squat

3-3-3-3-3-3-3-3

WOD:

3 Rounds of

25 Double Unders

10 hang Squat Clean

 Then

2 Rounds of

Sprint 200 meters

2 Rope Climbs

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8.20.2015

Posted on 20th August 2015 in Uncategorized

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Strength:

Bench Press

3-3-3-3-3-3-3

WOD:

10 Rounds for time

10 Toes to Bar

2 ground to Over Head

(225/145)

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8.19.2015

Posted on 19th August 2015 in Uncategorized

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Strength:

Clean and Jerk

3-3-3-3-3-3-3-3

WOD:

5 rounds for time

300 Meter run

10 Pull ups

20 Lunges (75/55)

10 Shoulder to over Head

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8.18.2015

Posted on 18th August 2015 in Uncategorized

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Strength:

Strict Press

4-4-4-4-4

Pendley Row

4-4-4-4-4

WOD:

25 Minute AMRAP

12 KettleBell Swings

13 Box Jumps

1 DeadLift (315/205)

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8.17.2015

Posted on 17th August 2015 in Uncategorized

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 Strength:

Thrusters

4-4-4-4-4-4

WOD

5 Rounds for time

20 Push ups

6 Front Squat(135/95)

3 Muscle Ups

comments: 0 »