Monday, June 30, 2014

Back Squats 3 x 10 @65-70% *try to increase ~5# over last week For time: 20 Burpees 200m run 15 Power Snatches (55/75), Adv(75/115) 200m run 15 Power Snatches 200m run 20 Burpees

Friday, June 27, 2014

50-40-30-20-10 Ball slams Alt lunges -total(holding a slamball any way) (20/30) HR push-ups 50m swim/200m run (50 Dubs if raining)Austin Satter & Jon Burchard's synchronized T2B -------------------------------------- Oly (6pm) Weightlifting: A) Cleans: 70/6, 80/4, 85/3, 90/2, 95/1, 90/1*10 sets B) Jerk Dips: 100-110/3*3 sets Strength: A) Bent Row: 3×8 AHAP B) Weighted Pullup: 3×3 AHAP... Continue Reading →

Thursday, June 26, 2014

Emom 11 min (12 sets) Hang clean + clean @75% 4 rds 1 min Ring Dips (scale to bench dips) 1 min Strict T2B 1 min Box Jumps (20/24) 1 min Row for cal 1 min rest * keep a running total # of reps & cal per rd, record score for each rd. Total... Continue Reading →

Wednesday, June 25, 2014

Bench Press 7 x 3 Benchmark WOD "Diane" 21-15-9 Deadlift (155/225) HSPU ------------------------------------------- Oly (7pm) Weightlifting: A) Snatch @ Hip: 60/3*3 B) Snatch + Hang Snatch: 65-70/1+1*5 sets C) Snatch RDL: 110-115/3*4 sets Strength: A) Strict Press: 5×3 AHAP B) GHD Situp Static Hold @ Parallel: 3×45 sec

Tuesday, June 24, 2014

Emom 6 3 Snatches Hi to Low (Hip, Knee, & Floor) @65% 21-15-9 Power Snatch (75/115) Burpees over Bar -50 Dubs after ea rd Endurance: 3 Rds 1000m row 20 Burpees over Rower -------------------------------------------- Oly (6am) Weightlifting: A) Power Jerk + Jerk Grip OHS: 60/3+3*4 sets B) Split Jerk From Rack: 60/3, 70/3, 80/3, 85-90/2*4... Continue Reading →

Monday, June 23, 2014

Back Squats 3 x 10 @ 65-70% 3 rounds of: 15 OHS (55/75), Adv (75/115) 30 Abmat Sit-ups 45 KBS (35/55), Adv (45/70)Chris Jones, Tracey Powell, David Steudlin & Frankie Dimitri at Battle By The BridgeMia Slappy-Fowble at the Pan American Masters Meet in CanadaPeyton Finch, Ryan Gonzalez & Kirkland Moore at the Northshore Summer... Continue Reading →

Saturday, June 21, 2014

We are hosting The USAW Summer Lifting Meet Saturday, June 21. The meet will be held in the gymnasium with the warmup area in the box on platforms. We ARE having Saturday classes at 9:00 & 10:00.

Friday, June 20, 2014

25-20-15-10-5 OHL (25/45) (r+l=1) Plate G2O (25/45) Burpees onto plate 50m swim/200m run ----------------------------------------------- Oly (6pm) Weightlifting: A) Jerk Balance: 70/3*4 sets B) Clean Pull + Clean + Jerk: 85-90/1+1+1*4 sets C) Clean Pull From 3in platform (use 45# plates): 100-105/3*3 sets Strength: A) GHD Hip Ext: 4×5 Weighted B) One Arm DB Row: 3×8... Continue Reading →

Wednesday, June 18, 2014

4 sets of 4 Leg Circles(4 right + 4 left) 5 RFT 8 Body Weight Deadlift 9 Burpees 10 T2B 200m run ___________________________________ Oly (7pm) A) Hip Snatch: 50/3, 60/3*2 sets B) Snatch Pull + Snatch: 85-90/2+1*5 sets C) Snatch Pull: 105-110/3*4 sets Strength: A) Weighted Plank Holds: 3×1 min

Tuesday, June 17, 2014

5 sets of: 1 Pause Front Squat* + 2 Front Squats *Hold for 4 seconds at bottom For Time: 50 Dubs/150 50 KBS (35/55) 50 Thrusters (55/75) -----Rest 1 minute-----then: 5 Rds 10 Power Snatches (55/75) 10 GHD ________________________________________ Oly (6am) A) Cleans Only: 70/6, 75/5, 80/4, 85/3, 90/2, 95/1, 80/1*9 sets B) Jerk From... Continue Reading →

Monday, June 16, 2014

Split Jerk (from rack) 15 min 5 x 2 @ 70-80% 10-1 Ladder Power Cleans/HSPU *(95/135), (Adv 115/165), Sc (55/75), Sc (75/115) HSPU -Adv (strict) 10 Power Cleans 1 HSPU 9 Power Cleans 2 HSPU 8 Power Cleans 3 HSPU 7 Power Cleans 4 HSPU 6 Power Cleans 5 HSPU 5 Power Cleans 6 HSPU... Continue Reading →

Friday, June 13, 2014

20 min amrap 100m swim/200m run 20 HR pushups 20 Goblet squats 35/55 20 KB walking lunges 35/55** **1 KB, alternate hands as needed. ________________________________________ Oly (6pm) A) Power Snatch: Find heavy double B) Hip Snatch + Hang Snatch + Snatch: 80-85/1+1+1 *5 sets C) Snatch Hi Pull: 85-90/ *5 sets Strength: A) Behind Neck... Continue Reading →

Thursday, June 12, 2014

Bench Press 4 x 8 AHAP 4 Rds 1 min max T2B 1 min max Row (calories) 1 min max ab mat situps 1 min max G2O (55/75), Adv(75/115) 1 min rest *Talley reps per round, Score is total from 4 RdsA little throwback from our old box, we've come a long way.

Wednesday, June 11, 2014

Skill: Handstand Hold, Shoulder Touches, Handstand Walk, Nose & Toes, etc. Conditioning: 30 min Amrap 5 Burpees 10 Wall Balls (14/20) 15 Dubs/45 singles 200m run/row ____________________________________ Oly (7pm) A) On toe split jerk: 40-50/5*3 sets B) Power Jerk+Split Jerk+Jerk grip OHS: 60/2+2+2, 70-75/1+1+2*4 sets C) Jerk Dips: 100-105/5*3 sets Strength: A) Deadhang pull-ups 3... Continue Reading →

Tuesday, June 10, 2014

Push Press 4 x 4 21-18-15-12-9-6-3 KBS (35/55), Adv (45/70) Box Jumps (20/24), Adv (24/30) _____________________________________ Oly (6am) A) Power Clean: Find heavy triple B) Clean Pull + Hang Clean+Jerk 80-85/2+2+2* 4 sets C) Clean Deadlifts + Clean pull from hang Strength: A) GHD hip extension: 4 x 5 Weighted B) Bent over row: 5... Continue Reading →

Monday, June 9, 2014

Front Squat/Back Squat 5 x 3/7 @ 75% of FS max AMRAP 15: 4 Hang Power Cleans (95/135), Adv (115/165), Sc (65/95) 6 Back Squats 8 Alt pistols 50m sprint Finisher: 3 x 30 Hollow Rocks

Thursday, June 5, 2014

Deadlifts: Every 20 sec complete 3 touch and go reps @ 50% for 4:00 10 RFT 2 Squat Cleans (95/135), Adv (115/175) 200m run Endurance Option: 10 RFT 5 Wall Balls (14/20) 200m runAmy Trainor hitting her 265# PR

Wednesday, June 4, 2014

Hip+Hang Snatch Warm up to 50%, then 5x2 5 RFT 10 Front Rack Lunges (75/115), Adv(95/135) 20 lateral jumps over bar _____________________________________ Oly (7pm) A) Cleans only: 70/3, 75/3, 80/2, 85/2, 90/1, 95/1, then, every 0:45 complete 1 clean@70% 9 sets B) Behind Neck Split Jerk: 60/3, 70/3, 80-85/3-4 sets C) strict pull-ups: 3 x... Continue Reading →

Tuesday, June 3, 2014

Shoulder Press 5 x 5 5 RFT 20 KBS (35/55) , Adv(55/70) 10 Burpees 5 Pull ups 200m run Then: 4 Weighted Plank Holds (MAX out at 2mins) rest 2 Mins between sets. ____________________________________ Oly (6am Tues) A) Drop Snatch + OHS 50/3 +3, 60/3+3, 70/2+2*2 sets B) Snatch + Hang Power Snatch 60/3+2, 70/2+2,... Continue Reading →

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