Monthly Archives: January 2015

Sunday 02.01.15

Open Gym 12:00 – 2:00

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Saturday 01.31.15

9:15am WOD = single athlete effort Empty bar tabata 4:00 tabata deadlifts, rest 1:00 4:00 tabata hang power clean, rest 1:00 4:00 tabata thrusters, rest 1:00 4:00 tabata front rack lunge steps, rest 1:00 4:00 tabata floor press 10:00am Hero … Continue reading

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Friday 01.30.15

WARM UP PVC Mobility Row 400m Calisthenics with coach STRENGTH Hang Power Cleans – 5×2 Elements: focus on form Fitness: lightweight Performance: As heavy as possible Competition: As heavy as possible METCON 3 rounds for total reps: 1 minute of … Continue reading

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Thursday 01.29.15

WARM UP PVC Mobility Row 300m 3 rounds 10 PVC Snatch Balances 10 PVC OH lunges 10 push ups STRENGTH Overhead Squats 5-3-3-2-2-1-1 (Sets 5-3-3 = warm up sets; 2-2-1-1 = work sets) Elements: Work on OH flexibility & form … Continue reading

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Wednesday 01.28.15

WARM UP PVC Mobility Run 400m 20 Burpees 20 lunges 20 empty BB push presses STAMINA 500m Row for time METCON 5 RFT 10 Deadlifts 10 Front Squats 10 HSPU Elements: 55/35 Fitness: 75/45 Performance: 95/65 Competition: 135/95 AP: 3×15 … Continue reading

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Tuesday 01.27.15

WARM UP PVC Mobility Run 400m 3 rounds 10 slam balls 10 push ups 10 sit-ups STRENGTH Strict Pull-ups – 5 x 6-8 reps Band Pull aparts b/t sets x 10 reps METCON 15:00 AMRAP 10 Wallball Shots 10 Power … Continue reading

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Monday 01.26.15

WARM UP PVC Mobility Row 500m 30 Air Squats 10 inch worms 50 jump ropes STRENGTH Back Squats 5×5 @ 100% of 1RM Front Sq. (12/16) All groups METCON 5 RFT: 5 Wall Climbs 10 T2B 20 Box Jumps Elements: … Continue reading

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Sunday 01.25.15

Open Gym 12:00 – 2:00

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Saturday 01.24.15

9:15am Team WOD 2 person teams: Row 3,000m in 500m relay 40 power snatch add weight, 40 squat cleans add weight, 40 deadlifts Run 800m in 200m relay C = 65/35; +30#/20# = 95/55; +50#/20# = 145/75 P = 95/65; … Continue reading

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Friday 01.23.15

WARM UP PVC Mobility Row 400m 2 rounds 10 PVC thrusters 10 instep lunge stretches Bay to bay: high knees and butt kicks STRENGTH Front Squats 3×3 @ 80% of 1RM Front Sq. (12/16) 2×2 @ 90% of 1RM All … Continue reading

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