Posts from the ‘Blog’ Category

  • New Logo

    Tuesday, October 21

    October 20th, 2014 | Blog | Coach | No Comments

    Schedule Update: AM classes on Monday’s, Wednesday’s & Friday’s are now 5:30am & 6:30am. Strength: Pause Back Squat 4×4 @ 85% – Base 85% off of 3rm est. 10/13/2014 Strict Weighted Pullups 3×6 – Least assistance or most resistance possible WOD: 4 rounds for time: 15 wall ball shots (20/14) 18 Box Jumps (24″/20″) - work […]

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Monday, October 20

    October 19th, 2014 | Blog | Coach | No Comments

    Schedule Reminder: Starting this week – Monday, Wednesday and Friday AM classes will begin at 5:30am and 6:30 am. Strength: Power Clean & Push Jerk Take 10 minutes to build to heavy double ( touch and go) not necessarily 2rm. Focus on mechanics – smooth, efficient, touch and go reps. WOD: 9 minute clock 2 […]

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  • New Logo

    Friday, October 17

    October 16th, 2014 | Blog | Coach | No Comments

    Strength: Front Squat 3 x 5 @ 80% WOD: 12 minute clock 5 x 2 min rounds, :30 rest b/w each rounds. 200 m run 8 Front rack alternating lunges (115/75) AMRAP med ball situps (20/14)

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  • New Logo

    Thursday, October 16

    October 15th, 2014 | Blog | Coach | No Comments

    Strength: 5 x 1 Hang Power Snatch + 1 Hang Squat snatch. Squat snatch will have full pause in catch position. WOD: 12 minute clock – Alternate on the minute between the following 4 movements for time (3 sets of each): 10 Burpees 15 KB Swings (55#/35#) 35 Double Unders 3 Turkish Getup’s @ the top of the 12th […]

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  • New Logo

    Wednesday, October 15

    October 14th, 2014 | Blog | Coach | No Comments

    Strength: Split Jerk 2 reps every :90 for 9:00 (6 sets) @ 80% WOD: 4 Rounds – Each for Time: 6 Shoulder to Overhead (135/95)(no more than 65% jerk) 14 Pull Ups 14 Box Jumps (24/20) 6 Shoulder to Overhead Rest :45 after the first round Rest 1:00 after the 2nd round Rest 1:15 after […]

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  • New Logo

    Tuesday, October 14

    October 13th, 2014 | Blog | Coach | No Comments

    Strength: Deadlift 5 reps @ the top of every other minute for 10 minutes (5 sets) @ 65%. Focus on smooth, touch & go, efficient reps. WOD: AMRAP 9 Minutes 6 Power Clean (155/105) – no more than 70% 9 Hand Release Push Ups 12 Situps

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  • New Logo

    Monday, October 13

    October 12th, 2014 | Blog | Coach | No Comments

    Strength: Establish 3rm Back Squat 22X1 tempo WOD: 5 rounds – for total working time 180/150m row 12 thrusters (95/65) Rest 1 min b/w each round

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Friday, October 10

    October 9th, 2014 | Blog | Coach | No Comments

    Skill: Muscle up / pullup progressions WOD: 7 rounds for time 7 chest to bar pullups/4 muscle ups 7 Front Squats (155/105) (no more than 65%) 28 Double unders

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  • New Logo

    Thursday, October 9

    October 8th, 2014 | Blog | Coach | No Comments

    Strength: For 12 minutes, rotate through each of the following movements every :40 (6 sets of each). Work at 70 – 75% of your 1rm snatch. – 1 Snatch Balance – 1 Hang Snatch – 1 Snatch WOD: 5 Rounds For Total Working Time: – 200m Run – 1 Power Snatch (60-65%) – 4 Hang […]

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  • Screen Shot 2014-10-07 at 7.19.47 PM

    Wednesday, October 8

    October 7th, 2014 | Blog | Derek | No Comments

    Strength: Bulgarian split squat. 4 x 6 (holding KB in front rack position as heavy as possible) + 6 unweighted jumping (each leg). Single arm KB push press – 4 x 6 (each arm). WOD: 4 rounds for time. 16 KB swings (32/24), 4 wall climbs.

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