Wednesday August 1, 2012
A) Front Squat Test Day: Take the first 20 minutes of class and build to a 1RM FS. Record any records on the Leader Board [...]
Tuesday July 31, 2012
A) Gymnastics Skill Development: Take the first 20 Minutes of class to practice HSPU's; if proficient work on HSW Progressions can be as follows: *Scaled [...]
Mon. July 30, 2012
A) Snatch Grip Deadlift 5x5 This lift should be completed at 110-150% of your 1RM Snatch. B) 5 Min AMRAP 15 Med Ball Clean 14/20 [...]
Paleo? Continued.
Here is a bit more on Paleo.. still attempting to keep it basic, but digging little by little. Focus on quality sources of protein (all [...]
Saturday July 28, 2012
Two Man Team WOD Station Rotation Row 2000m Hold Barbell in OHS Position 95/65 50 Burpees Front Squat Position Hold 155/105 75 KB Swings 55/35 [...]
Friday July 28, 2012
No Friday 6am 7am 12pm Classes "Elizabeth" Power Clean 135 lbs Ring Dips 21-15-9 reps, for time. Beginners Can choose to do Regular Dips with [...]
Thursday July 26, 2012
No Friday 6am 7am 12pm Classes A) Technique Practice: Turkish Get Up Take the first 25 Minutes of class to review TGU'S B) 2 RFT [...]
Wednesday July 25, 2012
Test Movement: Back-squat; Low Bar or High Bar Take the first 20 Minutes of Class to build up to a 1RM. Any records are to [...]
Tuesday July 24, 2012
Warm-up: Two Teams 50 yard Shuttle Run Competition Cones will be set up in 5 yard increments A) Close Grip Bench Press: 5x5 Grip will [...]
Monday July 23, 2012
A) OHS: Time Under Tension Training 5x3 ( 3:2:1:3) Led by Coach to ensure timed accuracy B) 4 Round For Time 15 KB Swings 55/35 [...]