Re-test Week 170102

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Warm Up:
500m Row
10 Hindu Push-ups
15 OVHW Lunge Steps (PVC)
5 Strict T2B
Squat Therapy

Strength:  Back Squat
2 x 10 Empty Bar
5 @ 55% of 3 RM
3 @ 70%
1 @ 85%
1 @ 95%
Re-test 3RM

WOD: 15-12-9-6-3 (15min Cap)
Squat Clean (135/95)
Burpee Pull-up
THEN....8 min
Row for max meters
*No rest period between WOD and Row*

161231

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WOD:  AMRAP20
1 Clean & Jerk
1 Round “Cindy”
2 Clean & Jerks
1 Round “Cindy”
3 Clean & Jerks
1 Round “Cindy”
*Add a clean & Jerk every round, score is total Clean & jerks completed

Get fit January

Posted

On-ramp and first month for $100. Come try us out and achieve the goals you are looking forward to this year. If you are consistent and give it your all, we will give you the results you are after.

161230

Posted

Warm Up:
3 Rounds
300m Row
5 HSPU
10 Pause Goblet Squats (1.5 / 1)

Strength:  2 Cleans + 1 Jerk
Every 90 sec for 10 Rounds starting at 65% of your last RM
perform 2 cleans and 1 jerk building to a heavy single.

WOD:  AMRAP12
6 Burpees
12 Power Snatches (95/65)
30 Double unders

161229

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Warm Up:
3 Rounds
50 Single Leg Skips
15 Light Goblet Squats
2 Wall Walks

Strength:  Push Press
10 @ 35% of 3 RM
10 @ 45%
5 @ 55%
3 @ 70%
3 @ 80%
Max Reps @ 90% of 3 RM

WOD:  5RFT
15 Deadlifts (115/75)
12 HPC (115/75)
9 Front Squats (115/75)
6 Push Jerks (115/75)

Core:  V-ups
4 x 10

161228

Posted

Warm Up:
21-15-9
Burpee Broad Jump
Russian KBS (2 / 1.5)

Strength:  Deadlift
10 @ 35% of 5 RM
10 @ 45%
5 @ 55%
3 @ 70%
3 @ 80%
Max Reps @ 90% of 5 RM

WOD:  AMRAP20
10 Pull-ups
10 OVHWL (75/55)
50 Double Unders

161227

Posted

Warm Up
3 Rounds
10 Push-ups
15 Light American KBS
20 Sit-ups

Strength:  Bench Press
2 x 10 Empty Bar
5 @ 55% of 3 RM
3 @ 70%
3@ 80%
Max Reps @ 90% of 3RM

Strict Chin-ups
5 x Max Reps

WOD:  5RFT
250m Row
12 Thrusters (75/55)
6 Burpees
*RX+ (95/65)