Monday, August 31, 2015

Back Squat 20 min to find 1 RM - work in singles or doubles to 85%, then singles to 105%  . 3 RFT 800m run 15 KBS (35/55) 10 Alt KB Lunges (hold 1 KB anyway, goblet, front rack, farmer's carry)  -------------------------------- Oly 7pm BB warmup  1) 3 Pos Sn *top down 6x1/65,70,75,80,85,70% 2) Sn... Continue Reading →

Friday, August 28, 2015*

40-30-20-10 Alt DB P. Snatch (15/25) Russian Twist (R+L=1) Touchdown Squats V Ups  100m swim/400m run ----------------------------------------- Oly 6 pm BB Warmup 1) Snatch 5x2/75% 2) Pwr Cln 4x2/work up to heavy dbl 3) BSx20/+5# from Wed    Dominique wall walking

Thursday, August 27, 2015

For time: 10 Parallette shoot thrus 400m run 20 C2B Pull-ups  (Adv+10 MU) 400m run 30 Box jumps (20/24) 400m run 40 Burpees 400m run 50 AbMat Straight Leg sit-ups 400m run   

Wednesday, August 26, 2015

For Time & Load: . Complete Ascending Ladder 8 Rds: 8 Cleans (full or Pwr) / 15 Wall Balls (14/20) . Clean Loads: 1) 55/75 2) 65/95 3) 75/115 4) 85/125 5) 95/135 6) 105/155 7) 115/185 8) 125/205 . *Take your time loading weights properly. Do not continue to add 10# plates, take the... Continue Reading →

Tuesday, August 25, 2015

Strict Press 20 min to find your 2 RM . -then complete 1 set max reps (to failure) @80% of 2RM . "State Trooper Vincent" 44-12-8-24-15 Russian KBS (AHAP) 200m run . Honor this Hero with your best effort.  Lake Charles, LA – Senior Trooper Steven Vincent, the 44 year old Lake Charles area trooper... Continue Reading →

Monday, August 24, 2015

Back Squat 20 min to find your 2 RM -then complete 1 set max reps (to failure) @80% of 2RM . Emom 16 min: Min 1) 12 Burpees Min 2) 8 Pull-ups Min 3) 8 Front Squats (75/115) Min 4) 8 HSPU  -------------------------------------- Oly 7pm BB warmup 1)HngSn+SnBal+Sn 4/60 4/65 4/70 3/75 2)PCln 3x3/75% 3)BSX20/55%... Continue Reading →

Friday, August 21, 2015

For time: Run 800m/Swim 200m 50 HR Push-ups Run 400m/Swim 100m 50 Plate 2 Toes (15/25) Run 400m/Swim 100m 25 HR Push-ups Run 400m/Swim 100m 25 Plate 2 Toes Run 200m/Swim 50m . If Rain: 5 RFT: 20 Alt Renegade Rows (AHAP) 100m Row 15 KB SDLHP (35/55) 100m Row   .  Oly 6pm BB... Continue Reading →

Thursday, August 20, 2015

Deadlift  - take no more than 20 minutes to warm up to 90% of last weeks 3RM and do: . 3 x 2 @90% of 3RM . 4 RFT 20 Box Jumps (20/24) 50m sprint 20 Wtd Alt Pistols (25/45) 200m run    

Wednesday, August 19, 2015

4 x 5 min amraps (5 min on ea couplet with 1 min rest between) A) 200m row + 21 WallBalls  B) 21 Lateral Jumps (bar) + 10 Hang Pwr Cln (65/95) C) 21 GHD + 10 Jumping Lunges   D) 21 Ballslams + 10 Cal Bike      

Tuesday, August 18, 2015

Reminder: If you wish to work on something other than the WOD you MUST ask the coach before you start. Let the coach know what you want to work on and he/she will let you know if space & equipment is available. This goes for everyone at all class times.  Also, we will warm-up as... Continue Reading →

Masters World Cup

Congratulations to to Mia Slappy-Fowble & Toni Howell!!!! Both earned a strong 4th place finish in their weight classes at the 2015 Masters World Cup. So proud of these athletes!      

Monday, August 17, 2015

Back Squat - take no more than 20 minutes to warm up to 90% of last weeks 3RM and do: 3 x 2 @90% of 3RM . "OPEN Workout 14.1" 10min amrap 30 Double Unders/60 15 Power Snatches (55/75)    Oly 7pm BB warmup 1)HipSn+LowHngSn 4x1/work up to 75% 2)Snatch 4x2/80% 3)DB RDL 4x8/AHAP with... Continue Reading →

Friday, August 14, 2015

6 RFT 100m swim/400m run 15 air squats  15 HR pushups  5 In & Outs/15 Russian Twists (10/20 slamball) ------------------------------------ Oly 6pm BB warmup 1)Pwr Sn 5x2/75-80% 2)HngCln+PwrJrk 4/70-75% 3)FS 4x3/85%   

Thursday, August 13, 2015

DeadLift 20 min to find 3rm then 3x1 . 4 RFT (25 min cap) 400m Run 6 Hang Power Cleans (65/95) 12 Burpees over the Bar . Fitness Option: 4 RFT 400m run 6 Bent DB Row (25/45) 12 Burpees   Synchronized Ball Slams

Wednesday, August 12, 2015

10 Rds 0:30 Wall balls (14/20) 0:30 KBS (35/55) ————————- 1 min rest ————————- 10 Rds 0:30 Ball Slams (15/20) 0:30 Candlesticks ————————– 1 min rest ————————– 10 Rds 0:30 AbMat Sit-ups 0:30 air Squats   Oly 7 pm BB warmup 1) 3pos Cln=1  *top down Work up to 80-85% 5x2 2) Sn recoveries  6x2/90-100%... Continue Reading →

Tuesday, August 11, 2015

Strict Press 20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . For time:  2 RFT 400m run 10 HSPU (Sc-HSPU on box, or HRPU 20 Burpees 30 Alt DB Snatch (35/55) . Finisher: 3 x 10 Curls (Yes,... Continue Reading →

Mia & Toni Compete at Masters World Cup

Mia Slappy-Fowble & Toni Howell will be competing Tuesday & Wednesday at The Masters World Cup in Dallas, Texas. Both had to make qualifying lift totals, which they achieved at The Pan American Weightlifting Championships in June. There will be lifters from 22 countries competing. Needless to say, we are beyond proud of them. Good... Continue Reading →

Monday, August 10, 2015

Back Squat 20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . 7 RFT 7 Pull ups 14 Box Jumps (20/24) 50m sprint *20 min Time Cap*     --------------------------------------- Oly 7pm BB Warmup 1)Snatch work to heavy triple 5x3... Continue Reading →

Friday, August 7, 2015

40-30-20-10 Plate G2O (15/25) Plate 2 Toes (like ball2toes) Plate Russian Twist 100m swim/400m run    Some of our amazing kids!  Oly 6pm BB warmup 1) HngCnJ 5x2/65,70,75,75,80 2) Sn Bal 4x3/70,75,80 3) BS 3x10/60-65%

Thursday, August 6, 2015

Strength cycle Wk 2 Deadlift 3 x 3 -(Use your 5RM Deadlift weight from last wk and do 3 sets of 3) . 14 Min amrap 5 C2B Pullups 10 WallBalls (14/20) 15 KBS (35/55) 200m run   

Wednesday, August 5, 2015

10 min to find Max Height Box Jump . For time: 60 Dubs/120 30 burpees 50 Dubs/100 25 burpees 40 Dubs/80 20 burpees 30 Dubs/60 15 burpees 20 Dubs/40 10 burpees 10 Dubs/20 5 burpees . Optional Finisher: 1000m row for time      Oly 7pm BB warmup 1) 2PwrSn+1HngSn=1 4/65 4/70 4/75 2) Press from... Continue Reading →

Tuesday, August 4, 2015

Strength cycle Wk 2 Strict Press  3 x 4 -(Use your 5RM Strict Press weight from last wk and do 3 sets of 4) (20 min) . 4 RFT  400m run  3 Wall Walks (Rx=walk up AND down wall) 20 DB/KB Alt Walking Lunges (25/45) .   

Monday, August 3, 2015

Strength cycle Wk 2 BS  3 x 4 - 20 min (Use your 5RM BS weight from last wk and do 3 sets of 4) . 15 Min Amrap 3-6-9-12-15-18-21-24..... Power Cleans (75/115) T2B (Odd #s) / AbMat Sit Ups(Even #s) 50m sprint  --------------------------------- Oly 7pm BB warmup 1) 2Pwr Cln+1Hng Cln 4/65% 4/70% 4/75%... Continue Reading →

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