2013 04 24
25 April 2013 – STRENGTH – Deadlift 1’s
STRENGTH Workout of the Day MAIN EVENT: 1) Every minute on the minute for 7 min complete: 1 Snatch Grip Deadlift 1 Snatch 1 High-Hang Snatch 2A) Deadlift (3's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set 3…
2013 04 24
Workout of the Day A) Five sets of: Front Squat x 5 reps @22X1 Rest 20 seconds Chest-to-Bar Pull-Ups x 15 reps Rest 3 minutes B) Complete rounds of 15-12-9-6-3: Overhead Squats (95/65) Burpees …
2013 04 23
Workout of the Day A) Six sets of: 3 position clean (Floor, Hang, High Hang) Rest 2-3 minutes in between sets B) "Running Elizabeth" 21 Cleans(135/95) 21 Ring Dips 400m Run 15 Cleans 15 Ring Dips 400m Run 9 Cleans 9 Ring Dips 400m Run …
2013 04 22
23 April 2013 – STRENGTH – Press 1’s
STRENGTH Workout of the Day MAIN EVENT 1A) Press (1′s week) Set 1 – 40% x 5 Reps Set 2 – 50% x 5 Set 3 – 60% x 3 Set 4 – 75% x 5 Set 5 – 85% x 3 Set 6 – 95%…
2013 04 22
Workout of the Day A) Four Sets of: Romanian Deadlift x 6-8 reps @21X1 Rest 90 seconds Handstand Push-Ups x Max Reps B) Three rounds for time of: 50 Double Unders 20 Box Jumps 20 Toes to Bar
2013 04 21
Workout of the Day A) Every minute on the minute for 8 minutes 3 Thrusters 6 Burpees B) "Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
2013 04 20
21 April 2013 – Conditioning Class
Hope to see everyone tomorrow for the Sunday Funday Conditioning Workouts at 10AM and 11AM: Floor warmup and stretching followed by: 2 rounds of: 3-minute row 3-minute ski 1 minute plank 2 minutes situps 2 minute lateral KB squats 1 minute burpees 1 minute jump rope or jumping jacks…
2013 04 20
20 April 2013 – STRENGTH – Squat 1’s
STRENGTH Workout of the Day MAIN EVENT 1A) Squat (1's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set 3 - 60% x 3 Set 4 - 75% x 5 Set 5 - 85% x 3 Set 6 - 95% x…
2013 04 19
Workout of the Day A) Every minute on the minute for 10 minutes complete: 1 Power Clean 3 Push Jerks (65-75% of 1RM Jerk) B) Complete as many rounds and reps as possible in 12 min of: 5 Front Squats (60-70% 1 RM) 10 Ring Rows 20 Double…
2013 04 19