Blog Archives

Tuesday 2/9/2016

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Tuesday 2/9/2016

Strength: Back Squat

3×3 @ 90% of your “3RM”

OR (if you missed the recent 3RM)

Find your 3RM
Then 5 @ 95%, 5 @ 90%

Remember…
To estimate a goal weight for your 3RM, multiply your most recent 5RM from the past few weeks by 1.07

As general guidelines:
Your 5RM is 93.5% of your 3RM
Your 5RM is 87% of your 1RM
Your 3RM is 93% of your 1RM

MetCon
“Diane”

21-15-9
Deadlifts 225/155#
Handstand Push-Ups

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Monday 2/8/2016

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Monday 2/8/2016

Weightlifting:

6 x 2:00 Rounds
Each round complete…
Hang Snatch + Snatch
(drop between reps)

Warm up, then with the clock running and starting at a moderate weight make ONE attempt at the complex each round. You may drop the bar between the two lifts in the complex, but reset quickly, as if performing a “double.” Add weight round-to-round based on successful lifts and feel. The goal is to complete the complex with the most weight possible today.

MetCon

AMRAP 5
10 Plate-Overhead Walking Lunges 45/25#
10 Burpees onto the Plate
200m Run with the Plate

Rest 2:00

AMRAP 7
10 Plate-Overhead Walking Lunges 45/25#
10 Burpees onto the Plate
200m Run with the Plate

No pacing! Go all out for 5 minutes and record your score as rounds + reps. Recover as best you can in 2 minutes, then restart the workout and try to BEAT your first score, having 2 more minutes to work, but being fatigued. Record your score from both AMRAPs.

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DSC_1937Monday

 

WOD A

Run 800 m

 

WOD B

4×10 db press ( increase weight each set if possible)

 

WOD C

25 db thrusters

15 sit ups

200 m run

 

 

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Sunday 2/7/2016

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Sunday 2/7/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday 2/6/2016

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Saturday 2/6/2016

Partner WOD

72 Cal Row
Then…
9-15-21-27-21-15-9
Russian Kettlebell Swings 70/53#
Toes-To-Bar

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DSC_1940Saturday

Teams of 3 must complete:

2400m run
240 squats
210 situps
180 pushups

Exercises can be split up however, but teams must do exercises together except for runner. Only 1 runner may run at a time. 22 min time limit.

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DSC_1929Friday

 

5 min AMRAP:

5 wallballs

25 single unders

 

Rest 1 minute

 

5 min AMRAP:

5 HR push ups

25 high knees
Rest 1 minute

 

5 min AMRAP:

5 pull-ups

25 tuck jumps

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Friday 2/5/2016

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Friday 2/5/2016

Strength: Strict Press
3×5

Find a weight that is challenging to press for five consecutive reps, and use the same weight for all three sets. Your weight will likely be greater than what you used for the recent 5×5, but less than the (more) recent 5×3.

Rest as much as needed between sets. Use impeccable technique, and keep the midline rigid. Do not lean back!

MetCon

4 Rounds

AMRAP 3

1 – 2 – 3 – 4 – 5 …
Shoulder-To-Overhead 95/65#
20′ Shuttle Run

Rest 3:00 between rounds

One (1) Shuttle Run = Out 20′ – TOUCH THE GROUND – Back 20′

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Thursday 2/4/2016

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Thursday 2/4/2016

Strength: Back Squat

Find your 3RM
Then 5 @ 95%, 5 @ 90%

To estimate a goal weight for your 3RM, multiply your most recent 5RM from the past few weeks by 1.07

As general guidelines:
Your 5RM is 93.5% of your 3RM
Your 5RM is 87% of your 1RM
Your 3RM is 93% of your 1RM

MetCon

8 Rounds:

1:00 to complete
6 Push-Ups
3 Double-Kettlebell Thrusters 53/35#
directly into…
AMRAP Unbroken Double-Kettlebell Front Rack Walking Lunges 53/35#

Rest exactly 1:00 between each round

Score = Total walking lunges performed

The kettlebell reps following the push-ups MUST be performed unbroken (without the kettlebells being returned to the ground). If the kettlebells are dropped, even before the 1:00 interval concludes, the round is complete and no further lunge reps may be recorded. Work on pushing as hard as possible continuously for one minute, eight times.

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Wednesday 2/3/2016

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Wednesday 2/3/2016

Weightlifting:

6 x 2:00 Rounds
Each round complete…
Hang Power Clean + Hang Squat Clean + Front Squat

Warm up, then with the clock running and starting at a moderate weight make ONE attempt at the complex each round. Add weight round-to-round based on successful lifts and feel. The goal is to complete the complex unbroken with the most weight possible today.

MetCon

Death By:

3/4 Bodyweight Hang Power Cleans

With a running clock perform one rep in the first minute, two in the second, three in the fourth, five in the fifth, etc. until you can no longer complete the assigned number of reps within the given minute.

Score = Total Reps

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