9.23.2014

Posted on 23rd September 2014 in Uncategorized

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Strength:

Snatch skill Work

25 Minutes.

5minute High hang Snatch

5 Minute high hang Squat Snatch

5 Minute Power Snath

10 Minute squat Snatch

WOD:

3 rounds for time

20 Push Ups

10 Hang squat Clean(155/115)

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9.22.2014

Posted on 22nd September 2014 in Uncategorized

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Strongtober has Begun!!!!!

STRENGTH:

Back Squat

5 sets of 8 @ 70%

WOD:

500 Meter Sled Pull (90lbs /45lb)

30 Pull Ups

100 Double Unders

500 Meter Sled Pull

30 Pull Ups

100 Double Unders

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Posted on 19th September 2014 in Uncategorized

Read more about this..

Strength:

Find your 1 Rep Max

DEADLIFT!!!

WOD:

20 Air Squats

20 Lunges(10each Leg)

20 Jumping Squats

20 Jumping Lunges

20 Burpees

20 Pull Ups

20 Push Ups

200 Meter Sprint

200 Meter Carry with (45lb plate/25lb plate)

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9.18.2014

Posted on 18th September 2014 in Uncategorized

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Strength:

Front Squat

5-5-5

3-3-3

WOD:

3 rounds for time

500M Run

12 Pull Ups

20 Box Jumps

8 Should to Over Head(135/95)

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09.17.2014

Posted on 17th September 2014 in Uncategorized

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STRENGTH:

Power Snatch Work
20 Min Skill work

***for beginners who haven’t been through fundamentals
the Strength will be Sumo Dead Lift High Pull with a kettle bell.
10-10-7-7-7-5-5-3-3-1-1-1  with increasing kettle bell weight.

WOD:

100 Double Under Buy-In

then 3 rounds of
20 Meter Walking Lunge with Kettle Bell 70#/53#
20 Kettle Bell Swings

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9.16.2014

Posted on 16th September 2014 in Uncategorized

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Strength:

1 Rep Max Back Squat!!!!!

keep Squatting!

WOD:

10 Minute AMRAP

10 Wall Balls

15 Push Ups

10 Toes to Bar

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9.15.2014

Posted on 15th September 2014 in Uncategorized

This week we start our 4th STRONGTOBER!!!

We will hit all our initial assessments this week!

This years 3 Major lifts will be

Squat

Bench Press

DeadLift

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September 15

STRENGTH:

Bench Press

1 RM

WOD:

8 Minute AMRAP

Max Clean and Jerk @185/125

every Minute on the minute

perform 5 DeadHang Pull ups!

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9.12.2014

Posted on 12th September 2014 in Uncategorized

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Strength:

Strict Press

5-4-3-2-1

Push Press

5-4-3-2-1

WOD:

20 Minute AMRAP

200 meter Run

15Box jumps (24/20)

12 DeadLifts (225/145)

8 Hand release Push Ups

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9.11.2014

Posted on 11th September 2014 in Uncategorized

Remember this day!!!

Never Forget!!

September 11 2001.

History was written with the blood of inocent lives. This kind of Evil will do anything to kill you and all your beliefs.

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STRENGTH:

3 Sets of

3 Hang Clean

3 Hang Squat Clean

3 Full Cleans

WOD:

5 Rounds for Time

10 Toes to Bar

10 Front Squats (95/65)

10 Over the Bar Burpees

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9.10.2014

Posted on 10th September 2014 in Uncategorized

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Strength:

Bench Press

5-4-3-2-1

1-2-3-4-5

WOD:

1600 Meter run

Max Reps Shoulder to Over Head (135/95)

12Minute time Cap

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