8/4/15

Workout of the DayA.

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

B.

Three rounds for time of:

400 Meter Run

10 Dumbbell Man-Makers

(push-up, row left, row right, power clean, push press)

  
Welcome to this months on ramp class. Kicked off the month right with some deadlifts and a lil 12 min AMRAP. Please say hello to them if you see them, you were the new kid on the block once too!!! 

   
 

8/3/15

Don’t forget, starting back tomorrow night, Mon-Thurs we will have the 7:30pm class back in action!!  

 
Workout of the Day

A.

Every 2:30 minutes for 15

Jerk cluster 1,1

Rest 15 sec between efforts

B.Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Wall Ball Shots

7/31/15

Gonna have a little fun with this one. You are more than welcome to complete the workout as prescribed below. However, if you think you have a better, more efficient way to complete the total reps, GO FOR IT!!!

“Hummer”3 Rounds:

50 Double Unders

25 Toes to Bar

10 Clean and Jerks (135/95)

“CFNE”

Or

For time:

150 DU’s

75 Toes to bar

30 clean and jerks (135/95)

*parition however you like, just get it done!!!

  

7/30/15

Workout of the DayA.

Every 3 minutes, Six sets of:

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

B.

Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)

   
 

7/29/15

Workout of the DayA.

Floor press @ 20X1 tempo

Every 3 minutes 

Perform the following reps and percentages:

* Set 1 – 60% of 1-RM x 3 reps

* Set 2 – 75% of 1-RM x 2 reps

* Set 3 – 85% of 1-RM x 1 rep

* Set 4 – 90-95% of 1-RM x 1 rep

* Set 5 – 101-103% of 1-RM x 1 rep

* Set 6 (optional) – Exceed Set 5 weight

B.

Complete as many rounds and reps as possible in 6 minutes of:

15 Burpees

10 Push Press (75/55 lbs)

  

7/28/15

Workout of the DayA.

Four sets of:

Against a 4 minute running clock, complete:

25 Kettlebell Swings (32/24 kg)

Run 400 Meters

Double-Unders x Max Reps

Rest 4 minutes between sets

B.

Three sets of:

Single-Arm Dumbbell Row x 8-10 reps each @ 2111

Rest 60 seconds

Side Plank x 45-60 seconds each side

Rest 60 seconds