Monthly Archives: April 2017

Monday 05.01.17

Warm Up 3 Rounds Run 200m 10 1-legged empty bar RDLs, each leg 10 Gymnastic Kips Strength Zero Bounce Deadlift 5×3 @60-85% of 1RM MetCon “Isabel” – compare to 01/11 30 power snatch E: 55/35# F:65/45# P1: 96/65# P2: 115/75# … Continue reading

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Sunday 04.30.17

Open Gym 10:00am – 12:00 noon

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Saturday 04.29.17

9:15am Team WOD teams of 2: 2 rounds: 70 air squats 60 push ups 50 box jump overs 40 power cleans 30 jerks 3 burpees (each) E2MOM F: 16/12”; 75/55# P: 20/16”; 115/75# C: 24/20”; 135/95# 10:00am Hero WOD U.S. … Continue reading

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Friday 04.28.17

Warm Up 3:00 Banded Glute Activation -then- 6 Rounds :45 on/ :15 off Double Unders :45 on/ :15 off Rowing for Cals Alternate between the two (3 of each) Strength Back Squat 5×3 @70-80% MetCon 4 Rounds 15 Front Squats … Continue reading

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Thursday 04.27.17

Warm Up T-Spine Mobility -then- Create two teams, 100m Sprint, 5 Wall balls then switch partners, make it a relay race Strength Deadlift 4×4 @60-82.5% of 1RM MetCon AMRAP 10 Minutes 80/50 Calories on Bike or Rower 30 Deadlifts Max … Continue reading

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Wednesday 04.26.17

Warm Up 3 Rounds 10 Front Squats 10 High Hang Squat Cleans 10 Low Hang Squat Cleans 10 Squat Cleans All with light weight Strength Squat Clean 6×2. Perfect reps only. Start at 60% and build up to heavier than … Continue reading

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Tuesday 04.25.17

  Warm Up Run 800m then 2 Rounds 10 Muscle Snatches 10 High Hang Power Snatches (cue pulling under the bar) 10 Low Hang Power Snatches 10 Power Snatches Strength High Catch Power Snatch 5×3 MetCon 6 Rounds 2 Squat … Continue reading

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Monday 04.24.17

          Warm Up 4 Rounds Row 200m 10 HSPU 5 Burpee Box Jump Overs Strength Split Jerk 6×2. Perfect reps only. Start at 60% and try to build up heavier than the triples two weeks ago. … Continue reading

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Sunday 04.23.17

Open Gym 10:00am – 12:00 noon

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Saturday 04.22.17

9:15am Team WOD Gorski WOD Teams of 2 AMRAP in 25:00 Partner A = one barbell complex + 200m run Partner B = one bodyweight complex Partner A is timer; Partner B rests until A returns from run Score = … Continue reading

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