10.30.2014

Posted on 30th October 2014 in Uncategorized

image

Strength:

Max Height Box Jump

WOD:

3 Rounds of

200 meter run

30 Meter HSW

10 Toes to Bar

30 Meter Bear Crawl

10 Toes to Bar

comments: 0 »

10.29.2014

Posted on 29th October 2014 in Uncategorized

Happy 21st Birthday today to this slick guy!!

image

Strength:

Bench Press

10-9-8-7-6-5-4-3-2-1

WOD:

run 800 Meters

5 Rope Climbs

Run 600 Meters

15 Shoulder to Over Head (155/105)

Run 400 Meters

5 Rope Climbs

Run 200 Meters

5 Shoulder to Over Head

comments: 0 »

10.28.2014

Posted on 28th October 2014 in Uncategorized

image

Strength:

Front Squat

5-5-3-3-1-5-5

WOD:

50 Push Ups (hand Release)

40 Kettle Bell Swing

30 MedBall Get ups

20 Lunges (20 each leg)!!!!!!

10 Muscle Ups

100 Double Undera

Scale Muscle ups with 50 Jumping Pull ups

scale double Unders with 200 Singles

comments: 0 »

10.27.2014

Posted on 27th October 2014 in Uncategorized

image

Strength:

3 Max sets of Pull Ups

if you can do chest to Bar, weighted etc… Do it

5 sets of 1 min plank Holds

WOD:

500 Meter Run

15 Front Squats (135/95)

400 Meter run

12 Over Head Squats (135/95)

300 Meter Run

9 Back Squats (135/95)

200 Meter run

comments: 0 »

10.24.2014 TGI EFFFF

Posted on 24th October 2014 in Uncategorized

10551099_10203424600447913_1348785079226646967_n!!

STRENGTH:

DEAD LIFT ….nuff said… dont hurt yourself

WOD:

2 rounds for time:

600M run

20 Toes to Bar

20 Kettle Bell Snatch (10 each arm alternating)

20 Kettle Bell lunges (10 each leg alternating)

comments: 0 »

10.23.2014 Squats in the curl rack? Aint nobody got time for that!!

Posted on 23rd October 2014 in Uncategorized

AM Coach requests donuts with sprinkles today… just a heads up.

10474624_835187839846480_7924735094189437784_n

STRENGTH:

Front Jerk
5-5-5-3-3-3-1-1-1

WOD
15 Min AMRAP
10 ball slams ( DO NOT USE THE WALL-BALLS!)
12 Pushups(Hand Release)
6 Back Squats 135#/95# (take the weight from the floor)

comments: 0 »

10.22.2014

Posted on 22nd October 2014 in Uncategorized

image

Strength

Pump Wednesday!!!

Bench Press and Curls for all the pretty girls!!!!

Lift with all your Might!!!!

7 @ 80%

5 @85%

3 @90%

1@95%

1 @ 95%

2 x 5@80%

WOD:

3 Rounds For Time

10 Thrusters (165/105)

20 Sit Ups

30 Double Unders

comments: 0 »

10.19.2014

Posted on 21st October 2014 in Uncategorized

image

Strength:

Clean And Jerk

Speed though the middle!!!

20 Minutes to get Nasty!

-High Hang Power Clean

-high hang Squat Clean

Full Clean and Jerk

WOD:

10 Minute AMRAP

15 Pull Ups

50 Meter Sprint

2 Clean and jerks (185/115)

comments: 0 »

10.20.2014

Posted on 20th October 2014 in Uncategorized

Jags Win!!!

image

Strength:

BACK freaking SQUAT!!!!

last week of getting Nast before we deload and hit some new 1rep Max!!!

7 Reps @80%

5 Reps@ 85%

3 Reps @90%

1 Rep@95%

1 Rep @95%

5 Reps @80%

5 Reps @80%

WOD:

3 Rounds For Time

20 Lunges (10 each leg)(95/65)

10 Shoulder to Over Head(95/65)

comments: 0 »

10.17.2014

Posted on 17th October 2014 in Uncategorized

image

Strength:

DeadLift!!!

10 Sets of 2 reps

@ 90%

2 sets of 10 reps @70%

WOD:

10 RFT

200 m Run

10 KettleBell Swing

10 Pistols (5each leg)

10 ball slams

comments: 0 »