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Friday 4-29-16

WOD

55 Lateral Barbell Burpees
34 Overhead Squats (95/65)
21 Ring Muscle-Ups

For Time

EXTRA

Strength: 5 rounds (10 minutes) – EMOM, complete:

-Odd minute: 10x DB bench press (Start at a moderate weight and work up to a max for the day. The 5th set should hit or be close to failure.)

-Even minute: 5x barbell bent over row (Heavy…no kipping)

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Don’t forget that our Official Bootcamp starts this Monday, May 2nd.  Tell your family and friends to come join us.  First visit is on US!  For more information click HERE.  Beginning schedule will be Monday – Friday (5am, 7am, 8am) Sat (8am).  More classes are coming.

The kids room is closed for a little while longer. Please plan accordingly.

 
 

Thursday 4-28-16

WOD

On the Minute x 20:
Minute 1 – 10 Burpee Box Jumps (24″/20″)
Minute 2 – 15/12 Calorie Row
Minute 3 – 40 Double Unders
Minute 4 – 20 Abmat Sit-Ups

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Make sure you guys are signing in so your scores get posted on the leaderboard. We are no longer putting them in the comments section. Look for the Leaderboard when clicking “WOD Results” at the top of the page.

The kids room is closed for a little while longer. Please plan accordingly.

quote openThere is no avoiding war; it can only be postponed to the advantage of others. (Nicquote closecolo Machiavelli)

 
 

Wednesday 4-27-16

WOD

Weightlifting Wednesday

1 Rep Max Clean
1 Rep Max Bench
1 Rep Max Overhead Squat

EXTRA

Strength: Back squat – 10 rounds, every 2:30, perform:

-3x Back squat superset with 5x calorie sprint on Assault bike (Start at a moderate weight and increase the weight each round so the last set is a max triple for the day.)

-A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. If you do not have an assault bike, you can sub with an explosive lower body movement of your choice. Keep the reps low and intensity high. Some examples would be max height box jumps, broad jumps, 40m dash, mountain climbers, jumping lunges, etc.

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Make sure you guys are signing in so your scores get posted on the leaderboard. We are no longer putting them in the comments section. Look for the Leaderboard when clicking “WOD Results” at the top of the page.

The kids room is closed for a little while longer. Please plan accordingly.

 
 

Tuesday 4-26-16

WOD

50 Calorie Row
40 Front Squats (135/95)
30 Toes to Bar
20 Push Jerks (135/95)
10 Muscle-Ups

For Time

EXTRA

trength: Shoulder to overhead: 8 rounds – Every 2 minutes, complete:

-Rounds 1 and 2 = 5x strict press

-Rounds 3 and 4 = 5x push press

-Rounds 5 and 6 = 5x push jerk

-Rounds 7 and 8 = 5x split jerk

*You have 2 sets at each movement. Hit the first round at about 80% and second round is your 5 rep max for the day. The weight progression should be linear, so add weight every round.

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Make sure you guys are signing in so your scores get posted on the leaderboard. We are no longer putting them in the comments section. Look for the Leaderboard when clicking “WOD Results” at the top of the page.

The kids room is closed for a little while longer. Please plan accordingly.

quote openTime you enjoy wasting, was not wastquote closeed. (John Lennon)

 
 

Monday 4-25-16

WOD

2 Rounds of:
400 Meter Run, 26 Hand Release Push Ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 Sit Ups
400 Meter Run, 26 Good Mornings (45/35)
400 Meter Run, 26 Double Unders
400 Meter Run, 26 Box Jumps (24/20)

For Time

EXTRA

Strength: “The Bear Complex”: 5 rounds – Without stopping or dropping the bar, complete the following sequence, seven times:

-Power Clean
-Front Squat
-Push Press (have bar land behind head, in rear-rack position)
-Back Squat
-Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Goal is to add weight each round and work up to a max weight complex. Rest as needed between rounds.

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Make sure you guys are signing in so your scores get posted on the leaderboard. We are no longer putting them in the comments section. Look for the Leaderboard when clicking “WOD Results” at the top of the page.

The kids room is closed for a little while longer. Please plan accordingly.

quote openSuccess is often achieved by those who don’t know that failure is inevitabquote closele. (Coco Chanel)
 
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