Author Archive

Friday, 18 April 2014

Posted by:

 

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

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Thursday, 17 April 2014

Posted by:

Strength: Bench Press –  8,6,6 @ 70, 75, 80%

For Time:

250m row

20 pushups

10 V-Ups

50 double unders

20 pushups

10 V-Ups

250m row

20 pushups

10 V-Ups

50 double unders

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Friday, 17 April 2014

Posted by:

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

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0

Tuesday, 15 April 2014

Posted by:

Strength: Front Squat 8,6,6 @ 70, 75, 80%

Every minute on the minute for 10 minutes:

Odd: 5 Front Squats (70-75% 1RM)

Even: Max Ring Dips

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Monday, 14 April 2014

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5, then 7, then 3 minute AMRAP:

200m Run

15 Up and Over Box Jumps (24”/20”)

10 Knees to Elbow

Rest 2 minutes between AMRAPS

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Friday, 18 April 2014

Posted by:

“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

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0

Friday, 22 November 2013

Posted by:

For time:

30 Power Snatches (95/65)
3 Rope Climbs
30 Power Cleans (95/65)
3 Rope Climbs
30 Push Jerks (95/65)
3 Rope Climbs

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Thursday, 21 November 2013

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For Time:

50 Double Unders

40 Kettle Bell Swings (53/35)

30 Box Jumps (24/20)

20 Good Mornings (45/35)

10 Ring Dips

 

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Wednesday, 20 November 2013

Posted by:

Round out those lifts – we’re front squatin on Wednesday!

3 Mos or less (Mechanics): Front Squat 3-5 Rep Max

Prescribed (Consistency): Front Squat 2 Rep Max

Advanced (Intensity): Front Squat 1 Rep Max

You know the drill by now.

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Tuesday, 19 November 2013

Posted by:

It’s time to get your BENCH on!

3 Mos or less (Mechanics): Bench Press 3-5 Rep Max

Prescribed (Consistency): Bench Press 2 Rep Max

Advanced (Intensity): Bench Press 1 Rep Max

Surprises will be awarded to those who come….

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Monday, 18 November 2013

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6 Rounds for time:

Run 200m

8 Turkish Get-ups (4 right arm/4 left arm)

10 V-Ups

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Friday, 15 November 2013

Posted by:

21 C2B Pull-ups

200 M Row

15 C2B Pull-ups

200 M Row

9 C2B Pull-Ups

200 M Row

 

Immediately followed ...

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Thursday, 14 November 2013

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Athletes will spend the majority of the class working strength as indicated below, you’ll need to make it in to find out what happens after!

3 Mos or less (Mechanics): Strict Press 3-5 Rep Max

Prescribed (Consistency): Strict Press 2 Rep Max

Advanced (Intensity): Strict Press 1 Rep Max

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Wednesday, 13 November 2013

Posted by:

In teams of two, complete:

 

800 meter run
AMRAP 5 Ring Dips, 10 Squats, 15 ...

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Tuesday, 12 November 2013

Posted by:

Athletes will spend the majority of the class working strength as indicated below, you’ll need to make it in to find out what happens after!

3 Mos or less (Mechanics): Deadlift 3-5 Rep Max

Prescribed (Consistency): Deadlift 2 Rep Max

Advanced (Intensity): Deadlift 1 Rep Max

 

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