Monday, August 19, 2013

5 x 3 Pause Power Clean (2 second pause above knee) + 2 Front Squats *work up to a heavy triple, does not have to be unbroken For Reps: 2:00 Dubs 2:00 Abmat straight leg 2:00 Straddle Leg Raises 1:30 Dubs 1:30 Abmat straight leg 1:30 Straddle Leg Raises 1:00 Dubs 1:00 Abmat straight leg... Continue Reading →

Tuesday, August 13, 2013

10 Rds 0:30 wall balls (14/20) 0:30 KBS (35/55) ------------------------- 1 min rest ------------------------- 10 Rds 0:30 Burpees 0:30 Box jumps (20/24) -------------------------- 1 min rest -------------------------- 5 Rds 1:00 Row 1:00 GHD

Monday, August 12, 2013

Emom7 Hang Snatch, Snatch + OHS @65% *yes, you must squat for both snatches **do not go heavier than 65%, we are working on pulling under the bar and catching in a squat, there should be NO press out 15 min AMRAP 10 C&J (95/135) 30 Dubs

Thursday, August 8, 2013

20min to 1RM Back Squat 5 Front Squat 20 T2B 10 Front Squat 15 T2B 15 Front Squat 10 T2B Front Squat: Rx (95/135), Adv (125/185) Endurance: Row 500 Meters 25 Burpees Over the Rower 100 Double-Unders 25 Burpees Over the Rower Row 500 Meters

Tuesday, August 6, 2013

Push Press 4-3-2-2-2 "FGB" Wall Balls (14/20) 10' SDLHP (55/75) Box jump (20/24) Push Press (55/75) Row (calories) 3 Rounds 1 min ea station, 1 min rest after ea rd Score is total reps + calories rowed

New Classes!!!

Starting tomorrow, August 5th, we will be ADDING the following classes to our current schedule: Mon thru Fri: 6:30am Sat: 10:00am Sun: 11:00 Open Gym If you have any questions, please ask. ~Jeannie

Thursday, August 1, 2013

-15 min to find 1 RM OHS (with racks) -5 min rest -2 min Max Effort OHS @70% of 1RM (no racks) 10,9,...1 OHS (65/95), adv (85/135) Ball Slams (10/20), adv(15/30) Finsher: 20 burpee box jumps (20/24)

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