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Saturday, June 14, 2014

Teams of 2 team members alternate rest/work on 30 second intervals for 4 minutes of each exercise. 1 minute rest/transition between exercises. 1. 40 shuttle run(each 40m is a point) rest one minute 2. Burpees rest one minute 3. Pull ups rest one minute 4. sit ups Continue reading

Friday, June 13, 2014

Bench Press work up to 5RM drop 10% and complete 4 working sets of 5 rest 2 minutes between sets Metcon 50-40-30-20-10 double unders push ups Accessory V-ups x50 reps Continue reading

Thursday, June 12, 2014

Deadlift work up to 8RM drop 10% and perform 3 more sets of 8 reps rest 2 minutes between sets Metcon 4 rounds against a 3 minute clock AMRAP 8 Jumping lunges 8 Ring Rows 8 KB Swing Russian(53/35) rest 2 minutes between each round Accessory DB stiff leg DL 3×12 Continue reading

Wednesday, June 11, 2014

Power Snatch 5 sets x 2 reps @ 70-80% of 1RM rest 2 minutes between sets Metcon row 2k rest 5 minutes row 2k Continue reading

Tuesday, June 10, 2014

Press work up to 5RM drop 10% and perform 4 more sets of 5 reps rest 2 minutes between sets Metcon EMOM run 100m use the rest of the minute to perform burpees Score is number of minutes it takes to reach 50 Burpees Accessory 50 strict pull ups Continue reading

Monday, June 9, 2014

Squat work up to 8RM drop 10% and perform 3 more sets of 8 reps Metcon 3 rounds for time 500m row 30 wall ball shots(20/14) Accessory 50 strict toes to bar Continue reading

Saturday, June 7, 2014

Metcon 20 burpees 400m run 25 DB thruster(50/35) 800m run 25 DB thruster(50/35) 400m run 20 burpees Continue reading

Friday, June 6, 2014

Weighted Dip work up to 5 RM weighted dip drop 10% and complete 3 working sets of 5 Metcon 15 minute AMRAP 5 strict pull ups 7 push press (65% bodyweight) 9 toes to bar Continue reading

Class Cancellation

There will not be a noon class tomorrow, Friday, June 6, 2014.  All other classes will be as scheduled.  Sorry for any inconvenience. Continue reading

Thursday, June 5, 2014

Deadlift 4 sets x 6 reps @ 80% of 1 RM PERFECT FORM rest 20 seconds Box jump x 5 reps at a controllable height rest 2 minutes Metcon Tabata KB Swing Russian(53/35) rest 1 minute Goblet Squat(53/35) rest 1 minute Ball Slams rest 1 minute Double Unders Continue reading

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