Saturday, 01-30-2016
WOD. 30min AMRAP – Teams of Two 30 Hang Power Snatch (75/55) 30 OHS 30 Elevated Box Push Ups (24/16) 30 Cal Row
Saturday, 01-30-2016 Read More »
Saturday, 01-30-2016
WOD. 30min AMRAP – Teams of Two 30 Hang Power Snatch (75/55) 30 OHS 30 Elevated Box Push Ups (24/16) 30 Cal Row
Saturday, 01-30-2016 Read More »
Friday, 01-29-2016
Group Warm-up 2 Rounds 80% effort 400M Sprint, Rest 1 minute, 200M Sprint Rest 1 minute Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Dumbbell / Barbell Curls or Ring Dips Conditioning “Indy” Complete 5 Rounds in 12 Minutes 5 Burpees 10 Box Jumps 24/20 15 Kettlebell
Friday, 01-29-2016 Read More »
Barbell Club – Thursday, 01-29-2016
BARBELL CLUB WEEK 2: Clean: 3 @ 40, 50, 60% 2 @ 75, 85, 85, 90% 3 Snatch Grip Push Press + 2 OHS x 5 sets, increasing. Snatch Grip Pause Deadlift: 6×2 @ 60% Hollow Snaps: 4 x :20, rest as needed.
Barbell Club – Thursday, 01-29-2016 Read More »
Barbell Club – Thursday, 01-29-2016
BARBELL CLUB WEEK 2: Clean: 3 @ 40, 50, 60% 2 @ 75, 85, 85, 90% 3 Snatch Grip Push Press + 2 OHS x 5 sets, increasing. Snatch Grip Pause Deadlift: 6×2 @ 60% Hollow Snaps: 4 x :20, rest as needed.
Barbell Club – Thursday, 01-29-2016 Read More »
Kettlebell Class, 01-27-2016
Static Work EMOTM 12mins Minute one: 3-5 Wall Walks Minute two: Plank Hold Minute three: 30 sec L sit hold Group Work Bottoms Up KB Swings Workout AMRAP 20mins 2-4-6-8-10…… Bottoms Up Heavy Russian Swings Box Jumps Partner Core Cash Out
Kettlebell Class, 01-27-2016 Read More »
Kettlebell Class, 01-27-2016
Static Work EMOTM 12mins Minute one: 3-5 Wall Walks Minute two: Plank Hold Minute three: 30 sec L sit hold Group Work Bottoms Up KB Swings Workout AMRAP 20mins 2-4-6-8-10…… Bottoms Up Heavy Russian Swings Box Jumps Partner Core Cash Out
Kettlebell Class, 01-27-2016 Read More »
Tuesday – Strongman, 01-26-2015
Strong(wo)man: 1. Dynamic Effort Sumo Box Squat: 3 reps at 65% of 1RM w/ 60 seconds of rest between each set. Super set with either: 2 Muscle-Ups or 3 KBSDHP. 2. Stone Arm Ladder Challenge 3. 3RM Banded Press + 3 KBS Rows 4. Group Cashout
Tuesday – Strongman, 01-26-2015 Read More »
Tuesday – Strongman, 01-26-2015
Strong(wo)man: 1. Dynamic Effort Sumo Box Squat: 3 reps at 65% of 1RM w/ 60 seconds of rest between each set. Super set with either: 2 Muscle-Ups or 3 KBSDHP. 2. Stone Arm Ladder Challenge 3. 3RM Banded Press + 3 KBS Rows 4. Group Cashout
Tuesday – Strongman, 01-26-2015 Read More »
Monday, 1-25-2016
Strength Wendler Week 4 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Pull-ups or 5X12 Ring Rows Conditioning “Frank” 7 Rounds 5 Pull-ups 10 Sit-ups 15 Air Squats 3 minute Rest 6 Rounds 5 Tire Flips 10 Dumbbell Thrusters 40+/20+ 200M Run 25 Minute Cap