Posts from the ‘Blog’ Category

  • New Logo

    Tuesday, July 28

    July 27th, 2015 | Blog | Coach | No Comments

    Strength: Hang Squat Clean 3-2-2-1-1 Focus on speed and mechanics. Build only on perfect sets. Hold bottom position for 2 count on ALL reps. Goal is get heavier than last week. Front Squat: 5-5-5 @ 75% – 23X1 tempo 1st rep every set On 3rd & final set, continue to work AMRAP @ 1 breath […]

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  • New Logo

    Monday, July 27

    July 27th, 2015 | Blog | Coach | No Comments

    Strength: Split Jerk Complete 1 rep on the minute for 10 minutes. Start at 60% and build every set (no more than 5%). Once you fail a rep, go back to last successful lift and stay there for the remaining sets. Focus on speed and mechanics. Hold Catch position for 2 count and only build […]

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  • Row for troops

    Friday, July 24

    July 23rd, 2015 | Blog | Coach | No Comments

    Strength: Back Squat – Tempo 7:30 clock – 6 sets total 5 x 3 @ 23X1 tempo on all reps + 1 set AMRAP – Begin set every 1:15 – 6th & final set AMRAP no pause, 1 breath reset tempo WOD: Metcon (Time) 6 rounds for total working time – 10/8 Cal Row – […]

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  • New Logo

    Thursday, July 23

    July 22nd, 2015 | Blog | Coach | No Comments

    Strength: Snatch Grip 1st Pull 2-2-2 – Build to 110% snatch Hang Squat Snatch 2-2-1-1 – Hold bottom position for 2 count – Build only on perfect reps WOD: 6 rounds – 12 minute clock Alternate on the top of each minute. Even minutes for total working time. Odd minutes for load. – 1 Snatch […]

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  • New Logo

    Wednesday, July 22

    July 21st, 2015 | Blog | Coach | No Comments

    Strength: Alternating on the minute for 10 minutes (5 sets each) Every set should be as heavy as possible – Bench Press (5 x 3) – Front Rack Lunge (Alternating 5 x 8 – 4 each leg) WOD: Metcon (AMRAP – Rounds and Reps) 10 minute clock 75/60 Cal. Row In remaining time, complete AMRAP: […]

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  • New Logo

    Tuesday, July 21

    July 20th, 2015 | Blog | Coach | No Comments

    Strength (Technique): 10 minutes to work Clean & Jerk technique. Build on perfect reps. WOD: Metcon (Time) 20 minute clock 4 x 5 minute rounds 400m Run for time. With remaining time in each round, complete: – 1 max effort, unbroken set of Pullups – Build to heaviest single Clean & Jerk Score sum of […]

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  • New Logo

    Monday, July 20

    July 20th, 2015 | Blog | Coach | No Comments

    Strength: Clean Grip 1st Pull 3×3- use 110% of 1rm Clean Hang Squat Clean 2-2-1-1 Hold bottom position for 2 count Front Squat 3-3-AMRAP @ 85-87% or slightly heavier than last week first rep 23×1 Hang Squat Clean Front Squat WOD: Metcon (Time) 8 minute clock On the minute for 7 minutes for total working […]

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  • New Logo

    Friday, July 17

    July 16th, 2015 | Blog | Coach | No Comments

    Saturday: No regular classes, instead join us at Old School Forest Preserve for a WOD in the PARK 9:00! Watch FaceBook for updates in case the weather doesn’t cooporate. Strength & WOD: 7 x 2:30 rounds 17:30 running clock – 200m Run for time – 5 Touch & Go Power Clean (as heavy as possible) […]

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  • New Logo

    Thursday, July 16

    July 15th, 2015 | Blog | Coach | No Comments

    Strength: Back Squat 7:30 clock 5 x 3 @ 23X1 tempo @ 70% – Focus on speed out of the bottom. – Begin sets every :75 – On 6th and final set complete AMRAP @ 1 breath re-set tempo WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 8 – 6 Thrusters (115/75) – 12 Pullups […]

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  • New Logo

    Wednesday, July 15

    July 14th, 2015 | Blog | Coach | No Comments

    Attention early morning athletes!!!! Sorry for the late notice but we have just been notified that there will be some plumbing work being done on the building and we will be without running water from 6am until 8am – sorry for the inconvenience. WOD: Metcon (Time) 6 x 3 minute rounds for total working time […]

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