Friday, April 28, 2017

For time: 20-18-16-14-12-10-8-6-4-2 KBS (35/55) Goblet Squat  50m swim/200m run  *(Adv-100m swim/400m run) Oly 6pm 1) cleans 3 x 2@ 75% 3 x 3@ 80%  2 x 2@   85%  2) BN rk jerks 2 x 2@ 80%  2 x 2@ 85%  2 x 2@ 90%    3) Front Squat  3 x 4@85%

Wednesday, April 26, 2017

Teams of 2 for time: 175/200 Cal Row  100 partner MedBall SitUps 100 Alt DB Snatches (35/50) Watch the Med Ball sit-up here, first movement in video  Oly 7pm 1) snatch 2 x 3@ 70%  4 x 3@ 75%   2) Clean 2 x 4@ 65%  2 x 3@ 70%  2 x 2@ 75%  3$ back... Continue Reading →

Tuesday, April 25, 2017

Strict Press: (20 min) Warm up to 90% of last weeks 3RM and complete:  . 3 x 2 @90% of 3RM Then complete 1 x 10 @ 50% 3RM . For time: 15 Min AMRAP: 8 C2B 8 HSPU  8 Power Cleans (95/135) 8 Alt. Pistols .  Modifications:  C2B - ring rows or assisted HSPU-... Continue Reading →

Monday, April 24, 2017

Front Squat – Warm up to 90% of last weeks 3RM and complete: (20 min): 4 x 2 @90% of 3RM Then, 1 set of 10 @50% of 3RM . For time: 25 Wall Balls (14/20) 200m run 25 Parallette dips 200m run 25 front squats (75/115) 200m run 25 Parallette dips 200m run 25... Continue Reading →

Friday, April 21, 2017

2 RFT: 200m Run 20 HR Push-ups 200m Run 20 KBS (35/55) 200m Run 20 GHD 200m Run 20 Wallballs (14/20) 200m Run 20 Box Jumps (20/24) Oly 6pm 1) PS+HS+Sn+Sn 1@ 70%  2@   75%   3@  80%        2) sn bal 4 x 3@ 80%      

Tuesday, April 18, 2017

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: 800m Run 20 Burpees 30 Box Jumps (20/24) 40 Slam Balls 50 Straight leg AbMat Sit Ups 800m Run

Monday, April 17, 2017

Front 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 . 5 RFT 7 Power Cleans (95/135) 7 pull-ups  200m row/ Adv 400m -------------------- Just a few of our athletes having some fun at the Crescent City Classic... Continue Reading →

Friday, April 14, 2017

4 RFT: 15/20 Calorie Bike/Row 18 Thrusters (45/65) 15 Burpee Box Jumps (20/24) ------------------- Oly 6pm 1) PS+HS+Sn 2 x 1@ 65%  2 x 1@  70%  2 x 1k   75%  2) sn bal 2 x 3@ 70%  2 x 2@  75%     3) back sqt 4 x 6@ 75%      

Wednesday, April 12, 2017

For time:  21-15-9 Clean & Jerk (65/95) (Adv95/135) 11-9-7 Pull-ups  200m run . Finisher:  Good Mornings 3×12 DB Curls 3×20 Hollow Rocks 3×20 Oly 7pm 1) power Snatch  4 @   70% 3 @   75% 2 @   80% 2)   Power Clean & Power Jerk 4@ 70% 3@   75% 2@   80%... Continue Reading →

Monday, April 10, 2017

5 RFT 15 Power Snatch (55/75) 15 T2B . Accessory Work 5 rds 10 Glute Ham Raises 1 min Handstand Hold ------------ Oly 7pm 1) Clean & Jerk 4 x 1@ 80%  3 x 1@  85%  3 x 1@  90%  2) rk jerks 3@ 80%  3@  85%  3) Front Squat 3 x 2@ 90% 

Friday, April 7, 2017

For time: 400m run 50 RDL (85/115) 400m run 50 Ball Slams  400m run 50 Air Squats  400m run 50 KBS (35/55) 400m run 50 KB SDLHP ----------------------- Oly 6pm 1) snatch 5 x 1@ 65%  4 x 1@ 70%    3 x 1@ 75%   2) Clean & Jerk 4 x 1@ 70%  4... Continue Reading →

Power outage Wed 4/5/17

Attention Members: our Military Rd. Location is currently without power due to a substation power failure.   Please refer to the Washington St. Tammany Facebook page for updates. We apologize for the inconvenience.

Wednesday, April 5, 2017

2 person teams 35 min amrap  70/90 cal row 80 DB snatch (35/55) 70/90 cal row 80 burpee box jumpover (20/24) 70/90 cal row Max C2B (Adv-rope climbs) * can sub cal on ski erg or assault bike **Score is total cal & reps completed @35 min  Oly 7pm 1) PC+PJ 4x 1@ 75%  3x... Continue Reading →

Monday, April 3, 2017

For time: 50 Dubs 20 Deadlifts (135/185) 20 Burpees Over Bar 50 Dubs 15 Deadlifts 15 Burpees Over Bar 50 Dubs 10 Deadlifts (155/225) 10 Burpees Over Bar 50 Dubs 5 Deadlifts (155/225) 5 Burpees Over Bar Oly 7pm 1) PSn+HS+Sn 3 x 1@70% 3 x 1@75% 2 x 1@80% 2 x 1@85% 2) sn... Continue Reading →

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