Monthly Archives: July 2017

Tuesday 08.01.17

Warm Up Row 100m+ Run 100m for 5:00 -then- Barbell warm-up Strength – compare to 06/13 Find 1RM Clean Complex = Squat Clean + Front Squat + Jerk MetCon 1 – compare to 06/13 AMRAP in 5:00 Max reps @ … Continue reading

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Monday 07/31/17 – Re Test Week

Re-Test Week Warm Up 3:00 of Glute Activation 2:00 of Couch Stretch Each Side -then- 3 Rounds 10 Tempo Goblet Squats (:03 down, :02 pause, :01 up) 10 Squat Jumps onto a box Strength – compare to 06/12 Find 1RM … Continue reading

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Sunday 07.30.17

Open Gym 10:00am – 12:00pm

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Saturday 07.29.17

9:15am Team WOD 50 back rack walking lunges 40 pull ups 50 box jumps 40 DU 50 hang power cleans 40 t2b 50 sdhp 40 burpees 50 slam balls 40 supermans 50 wall balls 10 wall climbs C = 95/65, … Continue reading

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Friday 07.28.17

Warm Up 30 Band Pull Aparts then 30 Jump Squats 30 Calorie on AAB/Rower Strength EOMOM for 14 Minutes Full Snatch + 2 Hang Snatch + OHS AHAP. Weight can move up and down across seven sets MetCon 3 Rounds … Continue reading

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Thursday 07.27.17

Warm Up Row 300m then 5 Rounds 5 Light Front Squats 5 Light Push Jerks Strength Power Clean and Push Jerk 5×5 @ 75%+. Complete Reps in Singles. Rest 2 Mins between sets (heavier than last time) MetCon “Whittman” 7 … Continue reading

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Wednesday 07.26.17

Warm Up 2:00 of couch stretch each side then 15-12-9 Burpees KB Swings Strength Box Squat 6×4 @ 80%+ MetCon “Eva” – 30:00 cap 5 Rounds Run 800m 30 KB Swings 30 Pull Ups E: 3 rounds; 30/20#; kipping jumping … Continue reading

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Tuesday 07.25.17

Warm Up 25 PVC Good Mornings 100 Stick Jumps Strength Strict Press 10×3 AHAP MetCon 6 Rounds 3 Bar Muscle Ups 15 Wall balls E: 6 pull ups w thick band or jumping; 14/10# F: 6 pull ups (kipping or … Continue reading

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Monday 07.24.17

Warm Up 10-1 KB Sumo Deadlifts Run 100m between each set of KB SDL Strength Sumo Deadlift 10×3 @ 70% of 3RM. Speed Work No Bounce – Silent MetCon For Time 25 Overhead Squats 100 Double Unders 20 OHS 75 … Continue reading

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Sunday 07.23.17

Open Gym 10am – 12pm

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