1/27/15

Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (165/115 lbs)
12 Hand-Release Push-Ups
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

2015/01/img_0695.jpg

1/26/15

Spent the afternoon out at Stone Summit Climbing center today and had a BLAST!! I talked to Josh Whitson, one of the instructors, about taking a group of peeps out and showing us the proverbial “ropes”. We can take up to 12 people. Let me know if you are interested and we will get it organized.

REMINDER, Britt Parrish will be at the gym tomorrow night starting around 4:30pm to work on everyone.

2015/01/img_0674.jpg

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
*Percentages based off of 1RM
B.
Two sets for max reps of:
Wall Ball Shots x 60 seconds
Rest 60 seconds
Kettlebell Swings x 60 seconds
Rest 60 seconds
Strict Pull-Ups x 60 seconds
Rest 60 seconds

1/24/15

Hey guys, good end to a hard week of work. Just a reminder that Britt Parrish will be at the gym Monday evening from 4:30pm on to work on and Rock Tape everyone. He has been doing amazing work on Laura and I and we are super excited for you all to meet him.

Also, starting next week we will be putting the 9am class on hold until we can get some more peeps to fill up that time slot.

A.
For time:
20 back squats 185/125 (from rack)
200m farmer carry 70/53 53/35
20 front squats 155/105 (from rack)

B.
3 min max calorie
Airdyne test

2015/01/img_0653.jpg

1/23/15

A.
Midline
3 sets
:30 GHD straight leg paddles
Rest :30
:30 barbell rollout
Rest :30
:30 leg raises
Rest 2 min
B.
WOD
7 min AMRAP
Wallballs 20/14
Box jumps 24/20
3,3 6,6 9,9…

2015/01/img_0651.jpg

1/21/15

Workout of the Day
A.
Take 12-15 minutes and build to today’s 3-RM Deadlift
B.
In teams of two, alternate sets to complete four each of:
40 Double-Unders
30 Kettlebell Swings 53/35
20 Thrusters (85/55 lbs)

2015/01/img_0629.jpg