2013 01 06
Workout of the Day In teams of two, alternate tasks, and complete as many rounds and reps as possible in 20 minutes of: 225/155 lbs Deadlift x 10 reps Chest-To-Bar Pull-Ups x 15 reps 400 Meter Run
2013 01 05
5 January 2012 – STRENGTH – Press 1’s
STRENGTH Workout of the Day MAIN EVENT: ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS 1A) Press (1's week) [All numbers are based off of 90% of your 1-RM.…
2013 01 05
Workout of the Day A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 20X1 Rest 60 seconds Weighted Pistols x 6 reps each leg Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Wall Ball Shots…
2013 01 04
3 January 2013 – STRENGTH – Deadlift 3’s
STRENGTH Workout of the Day MAIN EVENT: 1) Deadlift (3's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…
2013 01 03
Workout of the Day A. Floor Press Set 1 – x 5 reps @ 80% of 1-RM Set 2 – x 3 reps @ 85% of 1-RM Set 3 – x 3 reps @ 90% of 1-RM Set 4…
2013 01 03
Workout of the Day A. Five sets of: Back Squat x 4-6 reps @ 30X1 Rest 3 minutes between sets and use that time to work shoulder mobility B. In teams of three, alternating complete rounds, complete four rounds each for time of: 135/95 lbs Thrusters x 5…
2013 01 02
1 January 2013 – HAPPY NEW YEAR
Workout of the Day A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups,…
2013 01 01
1 January 2013 – STRENGTH – Bench 3’s
STRENGTH Workout of the Day ***Come in at any point today to get the strength workout done. Gym hours today are 10:00am - 330pm with an open gym schedule of 1230pm-330pm MAIN EVENT: 1A) Bench Press (3's week) [All numbers are based off of 90%…
2013 01 01
Workout of the Day A. In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep…
2012 12 31