Posts from the ‘Blog’ Category

  • New Logo

    Friday, November 7

    November 6th, 2014 | Blog | Coach | No Comments

    Strength: Clean 12 minutes to work Clean mechanics & build to a heavy single. WOD: 14 min clock AMRAP 2 min Squat Cleans (165/115). No more than 70% of todays heaviest single. Rest 1 minute. AMRAP 2 min Chest to Bar Pullups. Rest 1 minute. AMRAP 2 min Double Unders (divide reps by 4). Rest […]

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  • New Logo

    Thursday, November 6

    November 5th, 2014 | Blog | Coach | No Comments

    Strength: Overhead Squat 5-5-5-5-5 WOD: Every :90 for 21 minutes, alternate between (7 sets of each): 160/130m Row 12 Burpees to Plate

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  • New Logo

    Wednesday, November 5

    November 4th, 2014 | Blog | Coach | No Comments

    Strength: Bench Press 5 x 4 @ 90% 4rm Immediately following each set, complete a max effort set of Ring Pushups WOD: 12:45 clock 6 x :90 rounds Rest :45 b/w each round 200m run AMRAP Shoulder to Overhead(135/95) – no more than 65% 1rm Jerk

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  • New Logo

    Tuesday, November 4

    November 3rd, 2014 | Blog | Coach | No Comments

    Warm-up: Snatch Balance 4 x 2 Build up to heaviest double High-Hang Snatch 4 x 2 Build up to heaviest double Strength: Snatch 1 Snatch @ 80% every :45 for 6 minutes (8 sets) WOD: On the minute for 8 minutes: 6 Box Jumps (30″/24″) 10 KB Swings (70/55) Score total working time.

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  • New Logo

    Monday, November 3

    November 2nd, 2014 | Blog | Coach | No Comments

    Strength: Back Squat 3 x 4 @ 75% of 3rm pause squat Strict pullups 4-4-4-4 build to heaviest set of 4 WOD: 4 Rounds – Each for Time - 16 min clock Begin a round at the top of every 4th minute 300/250m Row 10 Front Rack Alternating Lunges (115/75) 14 Toes to Bar

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  • Pumpkins

    Friday, October 31

    October 30th, 2014 | Blog | Coach | No Comments

    Schedule Update: Regular schedule tomorrow except evening classes – 5pm only. Sundays Make Up/Skills class is now from 9:00am to 10:00am WOD: 3 Rounds – Each for Time 500/425m row 21 Pumpkin Ground to Overhead 14 Burpees 7 Front Squat (70%) Rest 2 min b/w each round. Score total working time. RX means all movements […]

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  • New Logo

    Thursday, October 29

    October 29th, 2014 | Blog | Coach | No Comments

    Schedule Update: Regular schedule tomorrow except evening classes – 5pm only. Sundays Make Up/Skills class is now from 9:00am to 10:00am Strength: Snatch  10 minutes to build to 1rm Snatch WOD: Reps of 35-30-25-20-15 Double Unders Situps Complete 5 Power Snatch after each set (65%)

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  • New Logo

    Wednesday, October 29

    October 28th, 2014 | Blog | Coach | No Comments

    Schedule Update: Sundays Make Up/Skills class is now from 9:00am to 10:00am Strength: Bench Press 4-4-4-4 Try to increase from last weeks best set (10/22) Single Arm DB/KB Row 4 x 6 (each arm) WOD: Every 3:00 for 15:00 (5 sets) 300/250m Row 12 Lateral Up & Over Box Jumps (20/16) 5 Shoulder to Overhead (155/105). No more […]

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  • New Logo

    Tuesday, October 28

    October 27th, 2014 | Blog | Coach | No Comments

    Schedule Update: Sundays Make Up/Skills class is now from 9:00am to 10:00am Strength: Back Squat  5 x 3 @ 90% 3rm Pause in bottom position Pullups 5-5-5 Increase resistance or decrease assistance from last week. WOD: 11 min clock 200m run AMRAP Wall Ball Shots. Missed rep/no rep completes the set. Upon breaking the set complete another 200m […]

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  • New Logo

    Monday, October 27

    October 26th, 2014 | Blog | Coach | No Comments

    Strength: On The minute for 6 minutes: 5 deadlift (60%) 2 box jumps WOD: 3 rounds for time 10 power cleans (165/105) no more than 65% 15 lateral bar hop burpees

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