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Friday, April 18, 2014 – Gym is closed for Easter Holiday until Tuesday, April 22, 2014

Pause Squat 3 second pause in hole work up to 3RM Barbell walking lunge 4×20 steps Backwards Sled Drag 6x40m Continue reading

Thursday, April 17, 2014

Push Press 8×3 @70% of 1RM 30-60 seconds rest between sets Metcon Six 2 minute rounds with 1 minute rest in between 10 KB swings (70/53) Russian 10 push ups Max Sit ups Score is total # of sit ups No foot anchoring permitted Accessory 50 Strict pull ups in as few sets as possible Continue reading

Wednesday, April 16, 2014

Metcon 10 minute AMRAP 50 double unders max pull ups(kipping allowed) Score is total number of pull ups at end of 10 minutes Rest 5 minutes 10 minute AMRAP 50 farmers carry as heavy as possible 5 burpees Bonus Plank hold 3xmax time Continue reading

Tuesday, April 15, 2014

Front Squat 8 sets x 2 reps @ 70% of 1RM Front Squat 60 seconds rest between sets Metcon 5 rounds for time 200m run 15 wallball shots (20/14) Accessory banded goodmornings x 50 reps Plank hold 3×90 seconds on elbows Continue reading

Monday, April 14, 2014

Bench Press work up to 3RM w/ 2 second pauseĀ on chest 3×8 @ 85% of 3RM continuing 2 second pause In between each set of bench press Perform 10 Ring Rows with 2 second hold in contracted position Bonus 2K row If row is over 8 minutes perform 1 burpee for every 5 seconds over 8:00 immediately following the row Continue reading

Saturday, April 12, 2014

Press 10×3 @65% 1RM 60 seconds rest between sets Metcon Prowler Relays! Divide class into as three equal teams each team must push for 400m alternating partners every 40m -EVERY time sled stops the whole team does 3 burpees -pushes must be alternated between high and low handles so no spinning it around -When Prowler stops the whole team does 3 burpees including switches Men- 90# Ladies- 50# Accessory... Continue reading

Friday, April 11, 2014

Work Up to a High Double Box Jump (No Misses) Squat Clean work up to 1RM (clean reps only) Front Squat 3×3 @85-90% of 1RM Front Squat 1xmax @70% of 1RM Front Squat Bonus 6 X 100m sprints (2:1 rest to work) Continue reading

Thursday, April 10, 2014

10 minutes Handstand progressions Handstand walk Handstand Push ups 10 minutes pistol progression Then… Tabata These Double Unders L-Sit either on Paralettes or rings Ring Dip Plank Hold Score is reps for double unders and dips. Add one point for each full complete 20 second round on L-sit and plank hold Continue reading

Wednesday, April 9, 2014

Metcon 12 minutes alternating exercises on the minuteĀ  (each minute change between two exercises) 15 KB swings(70/53) 15 Toes to Bar Rest 3 minutes 400m run 20 burpees 400m run 20 chest to bar pull ups 400m run 20 Ball Slams Bonus Plank to Elbows x50 reps Continue reading

Tuesday, April 8, 2014

Rear Rack Jerk take several sets to work up to 1RM In between sets perform one set of strict Chin ups 8-10 reps Dumbbell Press Seated 3×15 Bonus Front Rack Carry 6x40m Load should be significant 3 muscle up penalty for putting down weight 1 muscle up =3Pull up +3 Dips Continue reading

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