Friday, October 30, 2015

Deadlift (20min) 5 X 2 *Work up to 80% of 1RM .  3 RFT: 400m Run 15 T2B 20 Alt Pistols 25m OH Walking lunges (15/25) 25m plate push  ----------------------- Oly 6pm BB warmup 1) Hip Sn+Sn No footwork 5x2/ work up to 75-80%  2) PPress from split  4x3/AHAP with control 3) OHS 4x3/75,80,85,85% of... Continue Reading →

Thursday, October 29, 2015

8 sets: Push Jerk + Split Jerk (20min). (Pause for 2-3 seconds in the split jerk receiving position before recovering.) . 100 Dubs/ 1/2 dub attempts or 2xsingles 10 Hang Power Cleans (105/155) 80 Dubs 8 HPC (105/155) 60 Dubs 6 HPC (105/155) 40 Dubs 4 HPC (105/155) 20 Dubs 2 HPC (105/155) .  Fitness... Continue Reading →

Wednesday, October 28, 2015

7 RFT 200m run 12 Wall Balls (14/20) 12 Alt Renegade Rows (ttl) 12 V-Ups *Choose any DB wt for renegade rows  ------------------------------------ Oly 7pm BB warmup 1) CnJ Warmup to 80% then 5x2/85 increase on 5&6 if no misses  2) Snatch recovery  4x2/ work up to 90-100% of Sn 3) FS 5x5/+5# from last... Continue Reading →

Monday, October 26, 2015

Front Squat (20min)3 X 5 @ 75% 1 X 1 @ 90% . 12 min AMRAP 10 KBS (35/55) 10 Box Jumps (20/24) 10 KB Alt Lunge (hold 1 KB any way)  ----------------------------- Oly 7pm BB warmup 1)Snatch (30 min) Warm up to 80% then 5x2/85% *increase on 5&6 if no misses 2)Cln lift off... Continue Reading →

Friday, October 23, 2015

3 RFT 800m run 15 Paralette dips 15 Deadlifts (155/225) 15 Air Squats  * keep hips aligned with hands on dips, hands should not be behind hips ---------------------- Oly 6pm BB warmup 1)Split Jerk  6x2/ work to max dbl for the day 2)Slow pull to knee Clean+Hng Cln 4x3/work to heavy triple  3) OHS 5x3/80%... Continue Reading →

Wednesday, October 21, 2015

For Time: 200m run 50 Ab mat straight leg sit-ups 200m run 50 Dubs/100 200m run 50 Burpees 200m run 50 KBS (35/55) 200m run 50 Burpees 200m run 50 Dubs/100 200m run 50 Ab mat straight leg sit-ups ---------------------- Oly 7pm 1)CnJ Warm up to 75% then 5x3/80% *can increase on 5th set if... Continue Reading →

Monday, October 19, 2015

Front Squat (20min) 4 X 5 @ 70% 1 X 1 @ 85% . 200m run 50m Walking Lunge 15 C2B Pull ups 200m 50m Single arm OH DB walk- left 50m Single arm OH DB walk- right 15 C2B 200m Run 50m Walking Lunge 15 C2B 200m run -------------------------------- Oly 7pm BB warmup 1)Snatch... Continue Reading →

Saturday, October 17, 2015

There will be no 8:00 nor 9:00 classes Saturday, instead head I over to our Gause location for a 1 mile or 5k run starting at 8:00 immediately followed by the Slidell Fitness Festival! Tons of fun activities for the entire family!  

Friday, October 16, 2015

4 RFT  50m swim/200m run 21-15-9 Ball Slams Pushups Flutter kicks  ------------------------------------ Oly 6pm BB warmup 1) Hng Sn AK (above knee) 5x3/work up to 75% for last two sets  2) Sn Ppress 4x4/65% of Sn 3) FS 5x5/75%  

Thursday, October 15, 2015

8 sets: Push Jerk + Split Jerk. (Pause for 2-3 seconds in the split jerk receiving position before recovering.) . In a 4 Minute Window: 400m, Max Sq Cleans (95/135) . Rest 3:00 . In a 4 Minute Window: 400m, Max Thrusters (75/115)  . Fitness Option: Sub Burpees for Cleans Sub WallBalls for Thrusters    

Wednesday, October 14, 2015

4 RFT 400m run 18 Straight Leg Abmat Sit-ups   15 Deadlifts (155/225) 12 Pull-ups 9 HSPU  --------------------- Oly 7pm 1) CnJ  Warm up to 80% then three waves 4x1/85,90,93,95 2) Sn Pull 4x3/95,95,100,100 3) OHS *2 sec pause in hole  5x2/75% of Sn then increase  Bryce Behler 

Tuesday, October 13, 2015

7 sets Hang Snatch + Sn Balance + Snatch . AMRAP 15: 2 OHS (65/95), 2 Box Jump Overs  4 OHS, 4 Box Jump Overs 6 OHS, 6 Box Jump Overs *adding 2 reps per round     Happy Birthdays to Coach Tina & Coach Tony!

Monday, October 12, 2015

Front Squat (20min) 5 X 5 @ 65% 1 X 1 @ 80% . Emom 16 Even: *30 Dubs + 10 Russian KBS (35/55) Odd: 12 Burpees . *For those working on dubs, practice dubs for first 0:30 of ea even minute --------------------------- Oly 7pm BB warmup 1) Snatch  Warmup to 80% then 3 waves... Continue Reading →

Friday, October 9, 2015

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 KB/DB RDL (35/55) 1 in ea. hand Air Squats Burpees 50m swim/200m run  --------------------------------------- Oly 6pm BB warmup 1) Snatch (12 total working reps) 3x1/75,80,85 3x1/80,85,90 3x1/85,90,95 2) Jerk from Split 4x2/75,80,80,85 3) OHS 4x2/work up to 95% of Sn for last two sets  

Thursday, October 8, 2015

8 sets:Push Press + Power Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) **Goal is to use heaviest 2-3 loads from last week for all 8 sets. For time: 4 RFT  400m run 10 Alt pistols   25m walking lunges 25m Broad a Jump  

Wednesday, October 7, 2015

2 RFT 25 Burpee  25 Box Jump Over (20/24) 25 Pull-Ups 25 Heavy Wall Ball (20/30) 25 GHD  25 HRPU ----------------------------------- Oly 7pm BB warmup 1) ClnPull+Cln 6x2/work up to 80% for last three sets 2) SnBal+ SnPP 5x2/ work up to 75-80% of Sn 3) FS 5x2/5RM  

Monday, October 5, 2015

FS (20 min) 2 X 7 @ 75% 1 X 3 @ 90% . “Helen’s Sister” 400m Run 21 KBS (35/55) 21 Pull-Ups 400m Run 15 KBS 15 Pull-Ups 400m Run 9 KBS 9 Pull-Ups 400m Run ------------------------------- Oly 7pm BB warmup 1) Sn pull+Sn 6x2/ work up to 80% for last three sets 2)... Continue Reading →

Friday, October 2, 2015

2 RFT 50m swim/200m run 40 Ball Slams (10-15/20-30) 50m swim/200m run 40 Russian Twist (R+L=1) 50m swim/200m run 40 SlamBall Goblet Squats **Adv – 100m swim/400m run  ------------------------------------ Oly 6pm BB warmup 1) CnJ 5x4/65,70,75,75,75+ 2) Sn Pull 5x3/90,95,95,100,105 3) OHS *2sec pause 5x2/work up to 90% of Sn    The FSCF Social Club

Thursday, October 1, 2015

8 sets (20 min) Push Press + Push Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) . 7 min AMRAP 10 HSPU 10 Box Jump Overs (20/24) . –Rest 2 mins– . 7 min AMRAP 10 Calorie Row 15 GHD Situps   

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