Posts from the ‘Blog’ Category

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    Monday, December 29

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

    Strength: Front Squat 3-3-3-3-3 WOD: 3 rounds, each for time: – 300m Row – 15 Thrusters (95/65) – 15 Box Jumps (24/20) Rest 2:00 b/w each round. Score total working time.

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    Tuesday, December 23

    December 22nd, 2014 | Blog | Coach | No Comments

    Schedule alert. Christmas Eve only one class at 9:30. Closed Christmas Day. Only one class Friday December 26 at 9:30. Normal schedule Saturday. Strength: Power Clean 2 reps on the minute for 10:00 (as heavy as possible) Score total load lifted Only 2 attempts per minute Can choose any weight – increase or decrease as […]

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    Monday, December 22

    December 21st, 2014 | Blog | Coach | No Comments

    Schedule alert. Christmas Eve only one class at 9:30. Closed Christmas Day.Only one class Friday 12/26 at 9:30. Normal schedule Saturday. Strength: Push Press 10 minutes to build to 3rm. @ 10 minute mark complete 1 max unbroken set Push Press (not jerk) @70% 3rm. WOD: 4 x 2 minute rounds 1:00 max cal row, […]

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    Friday, December 19

    December 18th, 2014 | Blog | Coach | No Comments

    No open gym this Sunday (12/21). TESTING DAY 5 Strength: Deadlift 15 min. to establish 1rm. Warmup sets: 8 @ 30-40% 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% Working sets: 1 @ 100% previous or estimated max, 1 @ +2.5%, 1 @ +2.5%. Take no more than […]

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    Thursday, December 18

    December 17th, 2014 | Blog | Coach | No Comments

    No open gym this Sunday (12/21). TESTING WEEK Skill: One, max unbroken set, of each of the following: Strict Pull-Up Toes-To-Bar Kipping pullup/Butterfly pullup Rest as needed between movements. Skill/Conditioning: Vertical¬†Jump – 3 attempts at a max height Over the Shoulder Med Ball Throw (20/10) – 3 attempts at a max distance 100m Row – […]

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    Wednesday, December 17

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

    TESTING WEEK Strength: 20 minutes to find 1rm in both lifts: Strict Press Bench Press Skill/Conditioning Tests: Double Unders - 2 minutes max reps Burpees Р3 minutes max reps Anchored Situps Р2 minutes max reps

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    Tuesday, December 16

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

    TESTING WEEK Strength: Back Squat 15 min to find 1rm. Warmup sets: 8 @ 30-40% 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% Working sets: 1 @ 100% previous or estimated max, 1 @ +2.5%, 1 @ +2.5%. Take no more than 3 heavy (max out) attempts. WOD: […]

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    Monday, December 15 – Testing Week

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

    TESTING WEEK Strength: Snatch Take 12 minutes to establish a 1 rep max. Clean and Jerk Take 15 minutes to establish a 1 rep max. Continue working up to find 1rm Clean & 1rm Jerk WOD: 500m row time trial

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    Friday, December 12

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

    Next week is testing week. Be smart with rest, recovery and nutrition this weekend and be ready to set some PR’s next week! Strength: Overhead Squat 5-5-5 @ 33X1 tempo Focus on perfect technique. Keep it light. WOD: Complete full Tabata intervals (8 rounds of :20 on, :10 off) of each of the following movements: […]

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    Thursday, December 11

    December 10th, 2014 | Blog | Coach | No Comments

    Strength: Bench Press 5-5-5-5 Single Arm DB/KB Row 6-6-6-6 WOD: 2 x 5 minute rounds… 500/425m Row 10 Plate Burpee Overhead Stepups(45/25#)(20/16in) AMRAP Pull-ups Rest 3 min b/w rounds

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