4/25/15

Hey guys, just in case you missed the FB post earlier, there will be NO 9am class tomorrow. Open gym will roll on as usual from 10am-12pm. If your looking for something fun to do, give this little gem a whirl…

3 rounds for time:

20 power cleans

20 thrusters

115/85#

  

4/24/15

Workout of the Day
A.
Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes

Build load over the course of the five sets.

B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)

21 Box Jumps (20″)

  

4/23/15

Workout of the Day
A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.

B.
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups

30 Double-Unders

   

 

4/22/15

Quick heads up yall,  we didn’t have enough people signed up for the mobility class tomorrow so it has been canceled.  Will reschedule for another time. Also, if anyone is interested in doing paddle board yoga with us next month the sign up sheet in on the desk. Still a few spots left!!!

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

C.
Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
 

 

4/21/15

Workout of the Day
In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

  

4/20/15

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

B.
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)

50 Double-Unders

Even Arnold celebrates… GAINZ