Author Archive

Tuesday, 19 November 2013

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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

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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

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In teams of two, complete:

 

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

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Tuesday, 12 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): Deadlift 3-5 Rep Max

Prescribed (Consistency): Deadlift 2 Rep Max

Advanced (Intensity): Deadlift 1 Rep Max

 

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Monday, 11 November 2013

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In honor of Veteran’s Day (Yes, we have a regular schedule of classes)…

Select one from the following three Hero WODs…

Badger

3 rounds for time:

  • 30 Squat Cleans (95/65)
  • 30 Pull-ups
  • Run 800 M

White

Five rounds for time:

  • 3 Rope climbs
  • 10 Toes to bar
  • 21 Walking lunge steps with 45lb plate held overhead
  • Run 400 meters

Morrison

50-40-30-20 and 10 rep rounds for time of:

  • Wall ball shots (20/14)
  • Box jumps (24/20)
  • Kettlebell swings (53/35)
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Friday, Aug 16, 2013

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Cash In: 800m Run or Row

7 Rounds:

7 Ring Dips

7 Burpees

7 Twisting Med Ball Tosses (7/side)

Cash Out: 800m Row or Run

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Thursday, Aug 15, 2013

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

Every minute on the minute for 12 minutes:

1 deadlift

1 squat clean

1 front squat

Workout should be performed at 80-90% of 1RM front squat or as heavy as possible.

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Wednesday, Aug 14, 2013

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For time:

50 steps overhead walking lunges (45/25)
200 m run
50 box jumps (24/20)
200 m run
50 toes to bar
200 m run
50 KB swings (53/35)
200 m run

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Tuesday, Aug 13, 2013

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

5 Min AMRAP

4 Turkish Get-Ups (2/arm)

20 Double Unders

Rest 1 Min

 5 Min AMRAP

10 Seated single arm DB press (5/arm)

100M Row

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Monday, Aug 12, 2013

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“Angie” completed in teams of two:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Teams must complete all reps for each exercise before moving on to the next.  One partner works at a time.  No more than 10 reps per person before switching.

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Friday, Aug 9, 2013

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“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall climbs/rope climbs/cargo net climbs
7 Toes to bar
9 Box jumps (30/24)

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Thursday, Aug 8, 2013

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Three rounds for time of:
15 Hang power cleans (135/95)
15 Burpee Tuck Jumps

Rest 3 Minutes

Then: 1000m Row for time

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Wednesday, Aug 7, 2013

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Strength: Deadlift: 8,6,6 @ 70, 75, 80%

For Time:

50 Double Unders

50 Ab-Mat Sit Ups

21 Deadlifts (225/155)

21 HSPU

400 M Run

Max # Consecutive Pull-Ups

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