Jan
03
A) CONDITIONING AMRAP 30 w. a partner: 50 Wall balls (20, 14) 50 Calorie Row 40 Abmat Sit-ups 40 Hollow Rocks 30 SDHP (75, 55) 30 Barbell Rows (75, 55) 20 Overhead Squats (75, 55) 20 Thrusters (75, 55) 10 Box Jump Overs (24, 20) 10 Burpee Box Jumps (24,...
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Jan
03
1. Mental Acuity Multiple studies have shown that exercise improves cognitive ability. In his book “Spark” Dr. John Ratey shows how exercise helps improve focus, fight depression and make better decisions. A sharp mind gives a professional the ability to think through projects, and the entrepreneur the space to...
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Jan
02
A) STRENGTH Heavy set in complex of: 1 Push Jerk + 1 Split Jerk x 10 sets Rest as needed. - Beginner: Push Press: 5 x 5. Rest 90s. B) CONDITIONING Jones Bones AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike...
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Jan
01
A) STRENGTH Front Rack Reverse Lunges: 3 x 8 each. Rest 90s. - One moderate weight for all sets B) CONDITIONING GPP Metcon: AMRAP 25: 100 FT Sledpull (moderate weight) 100 FT Crossbody Carry, AHAP (rotate positions at 50 ft mark) Rest 2-3:00 between rounds. *Each round is MAX EFFORT...
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Dec
31
Happy New Year!! Classes will be at 10am and 11am only A) CONDITIONING New Year Challenge WOD For time: 45/40 Calorie Row 30 Power Snatch (115, 75) 30 C2B Pull-ups 30 Push Press (115, 75) 30 T2B 30 Power Cleans (115, 75) 30 Box Jump w. step down (24, 20)...
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Dec
30
There will be no 6:30pm class this evening All other classes will run as scheduled A) SKILL - GYMNASTICS Pick 1 movement - Kipping, HSPU, Butterfly pull-ups, and spend 10:00 working on it. Keep sets between 5-7 reps. B) SKILL - OLYMPIC LIFTING Pick 1 Variation - snatch, clean, jerk,...
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Dec
29
A) STRENGTH 1) Sumo Deadlift: Build to a heavy set of 3 in 8 sets. Rest 2:30. - Goal: Build to 75-80% of 1RM (non-banded) achieved on 10/21. - Rx+: Build to a 1RM 2) Glute Hip Thrust: 3/3 x 10. Rest 60s. 3) DB Forward + Reverse Lunges: 1/3...
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Dec
27
A) CONDITIONING AMRAP 20 with a partner: 50 Meter Farmer Carry (70, 53) 10 Reverse Goblet Lunges (53, 35) (10 reps each leg) 10 1-Arm KB Rows (53, 35) (10 reps each arm) *One athlete completes a FULL round at a time while their partner rests. Rx+:(AMRAP 30) B) EXTRA...
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Dec
26
A) STRENGTH Floor Press: Build to a 1RM in 10 sets. Rest 2:00 - sets should look like 5-4-3-2-1-1-1.. - 3-4 singles over 90% of 1RM - Last tested on 8/23 Rx+ Additional Training: Bent-over Barbell Rows: 4 x 12. Rest 60s. B) CONDITIONING Every 3:00 x 5 sets: 10...
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Dec
25
Classes at 9am and 10am only A) CONDITIONING Woods For time with a partner: 2k Row 42 Power Snatches (135, 95) 42 Power Clean + S20H (135, 95) 2k Row *One person works at a time - split however needed. Rx+:(Squat Snatches) L3: (115, 75) L2: (95, 65) L1: (75,...
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