Monday, October 20, 2014

WOD - TUESDAY, OCTOBER 21ST 2014

KENNY AND AJ TANDUM LUNGING! THESE GUYS ARE UNREAL.

JP! STUD!!!!!


WARM-UP
400M RUN
3 SETS
30 CRUNCHES
10 SIDE BENDS (70/53)
REVIEW AND DRILL VERTICAL HANG SQUAT CLEAN

STRENGTH
FIND 3RM HANG SQUAT CLEAN FROM VERTICAL POSITION

WOD
EMOM 20 MIN
EVEN = 200M RUN
ODD = 10-15 PULLUPS

RESULTS FROM 10/20/14

Sunday, October 19, 2014

WOD - MONDAY, OCTOBER 20TH 2014

MARCO THE MAN!!!

WARM-UP
1 MIN DOUBLES
1 LAP WALKING LUNGES AROUND RIG
50-VUPS
10 KB SWINGS (LIGHT AND WORKOUT WEIGHT)
REVIEW AND DRILL PISTOLS AND MODIFICATIONS


STRENGTH
BACK SQUATS
5X3@90% OF 3RM

WOD
AMRAP 10 MIN
30 DOUBLES (50 SINGLES)
15 KB SWINGS (53/35)
10 PISTOLS (20 LUNGES AS ALTERNATE)

RESULTS FROM 10/19/14

Saturday, October 18, 2014

WOD - SUNDAY, OCTOBER 19TH 2014

* HAPPY BDAY GREG AND BRUCE!

WARM-UP
200M RUN
1 MIN DOUBLES
10 BURPEES
BOX JUMP OVERS PRACTICE

WOD
4 ROUNDS FOR TIME
800M RUN (MUST RUN TOGETHER)
40 PULLUPS
30 BOX JUMP OVERS (30/24)
20 PUSHUPS

* BREAK UP REPS ANYWAY YOU WANT!

RESULTS FROM 10/18/14

RESULTS FROM 10/18/14

Friday, October 17, 2014

WOD - SATURDAY, OCTOBER 18TH 2014

* HAPPY BIRTHDAY KARISSA AND ROBYN!

OLYMPIC WARM-UP
1 MIN DOUBLES
30 V-UPS
20 PUSHUPS
10 LUNGES
REVIEW AND DRILL COMPLEX STANDARDS

OLYMPIC LIFTING
A. 17 MIN FIND 1RM SNATCH COMPLEX - REVERSE FROM LAST SAT
(GROUND/BELOW KNEE/ABOVE KNEE)

B. 17 MIN TO FIND 1RM CLEAN COMPLEX:
3 TNG POWER
2 PUSH JERKS
1 SPLIT JERK

C. 2 SETS ME PLANK HOLDS (65/45)

ENDURANCE WARM-UP
250M ROW
200M RUN
LEG KICKS/QUAD PULLS/SAMSON STRETCH

ENDURANCE CLASS
5 SETS EACH FOR TIME:
500M ROW
400M RUN SPRINT
- REST 5 MIN AFTER EACH SET

RESULTS FROM 10/17/14

Thursday, October 16, 2014

WOD - FRIDAY, OCTOBER 17TH 2014

NIT!

DAN!

DREA!

8TH GRADE DANCE????


WARM-UP
:30 SEC DOUBLES
10 GOODMORNINGS
REVIEW AND DRILL DEADLIFTS
- SPEND 5-7 MIN ROLLING OUT/LAX BALL

WOD
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SITUPS
5-10-15-20-25
DEADLIFTS (155/105)


RESULTS FROM 10/16/14

RESULTS FROM 10/16/14

Wednesday, October 15, 2014

WOD - THURSDAY, OCTOBER 16TH 2014

AJ!!


6AM ANIMALLLLLLS!


WARM-UP
1 MIN SINGLES
1 MIN BACKWARDS SINGLES
1 MIN BACKWARDS DOUBLES
25 HOLLOW ROCKS REST 1 MIN 25 HOLLOW ROCKS
REVIEW AND DRILL PUSH JERKS

STRENGTH
15 MIN TO FIND 5RM PUSH JERK

WOD
"FREDDY'S REVENGE"
5 ROUNDS
5 PUSH JERKS (185/115) (TAKEN FROM GROUND)
10 BURPEES

RESULTS FROM 10/15/14



Tuesday, October 14, 2014

WOD - WEDNESDAY, OCTOBER 15TH 2014



SHERPA LINED ZIPPER UP WITH EMBROIDERED LOGO.

PREORDER YOUR SWEATSHIRTS.  WE WILL BE ORDERING SWEATSHIRTS BY NEXT FRIDAY OCTOBER  24TH. SAMPLES ARE HANGING IN THE GYM RETAIL SPACE WITH SIGNUP SHEETS BELOW THEM.
SHERPA - $45
WOMENS - $40
MENS - $30
ZIPPER UP UNISEX - $35
* THESE ARE PRESALE PRICES ONLY! 


8:30 ROWING!!




video


WARM-UP
400M RUN
1 LAP OH WALKING LUNGES (25/10)
MOBILITY DRILLS
*REVIEW AND DRILL POWER SNATCH + OH WALKING LUNGE

ENDURANCE
800M RUN
REST 3 MIN
600M RUN
REST 2 MIN
400M RUN

* ALL RUNS DONE AT 80-90%

WOD
7 ROUNDS
10 OH LUNGES (95/65)
10 PULLUPS

RESULTS FROM 10/14/14

RESULTS FROM 10/14/14