Posts from the ‘Blog’ Category

  • 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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  • Screen Shot 2014-10-06 at 8.37.32 PM

    Tuesday, October 7

    October 6th, 2014 | Blog | Derek | No Comments

    Strength: 5 x 1 hang squat clean + 1 hang squat clean thruster. WOD: 6 rounds. 12 minute clock. At the top of every other minute, for total working time, complete 6 hang squat cleans (135/95) – no more than 75% of todays strength, 12 Box Jumps (30/24). At the end of the 12 minute […]

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  • Screen Shot 2014-10-06 at 6.31.45 AM

    Monday, October 6

    October 6th, 2014 | Blog | Derek | No Comments

    Strength. Strict Press. 5 min to establish 1rm. Push Press. 5 min to establish 2rm. WOD: Metcon (Time) 4 rounds. 250/200m row, 15 burpees. Rest 1 min b/w each round.

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  • DSC02074

    Saturday, October 4

    October 4th, 2014 | Blog | Derek | No Comments

    http://2014fitoberfest.wodcast.com

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  • Screen Shot 2014-10-02 at 6.53.21 PM

    Friday, October 3

    October 2nd, 2014 | Blog | Derek | No Comments

    MORNING CLASSES ONLY TODAY. Athlete registration between 4pm-7pm tonight. Skill: Rope climbs. Strength: 7 minutes to establish 3rm overhead squat. WOD: 5 rounds for time. 8 thrusters (115/75) no more than 60% of arm thruster, 2 rope climbs, 20 situps.

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  • Screen Shot 2014-10-01 at 8.35.36 PM

    Thursday, October 2

    October 1st, 2014 | Blog | Derek | No Comments

    Registration time for FitoberFest athletes is Friday 4:00pm-7:00pm, and starting at 7:00am Saturday. All athletes must be registered at least one hour prior to their heat of event #1. Friday class schedule: 6:00am, 7:00am , and 9:30am on as scheduled. 12:00pm-5:00pm open gym. (Time to come in and do Fridays WOD/ make up a WOD from […]

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