Monthly Archives: April 2015

Friday 05.01.15

WARM UP PVC Mobility 3 Rounds: 30 Jumping Jacks 10 KB SDHP 10 Jumping Squats STRENGTH Deadlift 15:00 to work up to a 5 RM Elements: Lightweight Fitness: Moderate Performance: As heavy as possible Competition: As heavy as possible METCON … Continue reading

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Thursday 04.30.15

WARM UP Jog 400m Burgener Warm-up Up/Down Shoulder Shrug Up/Down High Elbow Pull Muscle Snatch Drop Snatch Power Snatch STRENGTH 10:00 to work up to a heavy weight: 1 Power Snatch + 1 OHS Elements: Lightweight Fitness: Lightweight Performance: Moderate … Continue reading

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Wednesday 04.29.15

WARM UP PVC Mobility 5:00 Dynamic Warm-up Stretch and leg swings STAMINA For Time: 800m Run All Goups METCON 14:00 EMOM 4 HSPU + 8 Slam Balls Elements: 5 DB push press; 10/8-6 Fitness: 5 DB push press; 15/10 Performance: … Continue reading

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Tuesday 04.28.15

WARM UP PVC Mobility 2 Rounds: Jog 200m Bear Crawl 50’ 10 walking lunges SKILL a.) 3 x 1:00 Wall sit hold b.) 3 x :20 L-sit hold METCON 15:00 AMRAP 12 Hand Release Burpee Box Jump Overs 9 Clean … Continue reading

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Monday 04.27.15

WARM UP PVC Mobility Jog 200m 3 Rounds: 10 Air Squats 5 Walk-out push-ups 20 Mountain climbers STRENGTH Every 2:00 for 10:00 5 Front Squats Add 5 to 10# from last week All Groups METCON 4 RFT 10 KBS 25 … Continue reading

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Sunday 04.26.15

Open gym 10:00am – 12:00 noon

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Saturday 04.25.15

AMRAP in 20:00 Each athlete performs as a relay: 9 burpee 9 squat cleans (155/105) Then, each athlete performs as a relay: 12 burpee 12 squat cleans Then 15, 18, 21 (adding 3 each round) F 95/55 P 115/75 C … Continue reading

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Friday 04.24.15

WARM UP PVC Mobility Row 500m 2 Rounds: 10 Barbell good mornings 10 Pause Squats 10 Straight leg sit-ups 10 Jumping Air Squats 5 “Good Push Ups” STRENGTH 5 x 5 Atlas Stone to Shoulder *30 Second Plank in between … Continue reading

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Thursday 04.23.15

WARM UP 400m Run PVC Mobility 3 Rounds: 5 Walk Out Push Ups 10 Air Squats 20 Jumping Jacks 10 Scorpions STRENGTH EMOM Push Up Ladder – start with 2 *Increase by 2 push ups each minute until failure 15:00 … Continue reading

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Wednesday 04.22.15

WARM UP PVC Mobility Jog 200m 3 Rounds: 50’ Walking Lunge 10 Russian KB Swings 5 Inch Worms then, jog 200m STRENGTH Push Jerk 3-3-3-3-3 Build up each set Limit to only the 5 sets after completed warm up METCON … Continue reading

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