03.18.2014
WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 2:00 test out / 4:00 Rest 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 10:00 running clock: 3 Rounds: 10 Hand release Push ups 5 Toes to Bar (T2B) + AMRAP (for remainder of time): 14 Wall Ball 20/14 7 Burpees SKILL […]
03.03.2014
Happy Monday Folks! Get in here and start training! WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 Hang Power Cleans 3 Push Jerk 3 Back Squats STRENGTH: 1.) Hit a set every 1:00 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ […]
09.05.2013 [thursday]
PICTURES from the last week 🙂 [slideshow] Skills & Drills: 10 banded squats :05 pause at bottom 5 Rounds: 3 Dead lift 3 Hang Power Clean 3 Front Squat 3 Back Squat WOD: 3 Rounds: 1:00 Thrusters 95/65# :30 rest 1:00 Double Unders :30 rest 1:00 Box Jumps 16/12″ :30 rest 1:00 Burpees
09.04.2013 [wednesday]
Skills & Drills: 30/20/30 3 Rounds of Cindy (3partner) WOD: AMRAP in 10:00 A1: 200m Run (pace) A2: Kettle Bell Swings (score) A3: Wall Ball (score) OLY: Snatch 9×1 O.T.M at 75% (picture extravaganza coming later in the week:))
08.30.2013 [friday]
Mobility: Posterior Chain Floss/Banded Skills & Drills: Clean & Jerk skills OLY: Clean & Jerk OTM @ 70% Max-Effort Lift: 1-3RM Deadlift WOD: 3 Rounds: AMRAP in 3:00, rest 1:00 between rounds 7 Cleans 135/95# 7 Push Jerk READ THIS ARTICLE! Great for everyday life:)
07.03.2013 [wednesday]
Yesterday we re-learned the Snatch: [slideshow] Skills & Drills: Jerk movement skill skill transfer exercise Posterior Chain Development: 12:00 1RM Jerk Assistant Movement: HSPU 3x max reps Pulling Superset: 3 Rounds: 8 Pendlay Row 12 Banded face pulls 16 Banded good mornings WOD: 3 RFT: 8 C2B (chest to bar pull ups) 10 HRPU (hand […]
06.24.2013 [monday]
We had such an amazing event over the weekend! 3rd GLBRT {Great Lakes Bay Regional Throwdown} was at our gym, and was such a success! We had 27 teams, 4 people on each team, plus spectators! The place was PACKED! Pictures will soon be arriving and we will be sure to post for everyone to […]
06.18.2013 [tuesday]
[slideshow] Mobilize as needed then: WOD 1: Â 2000m Row not for time, unless you would like the benchmark! Rest as needed < 10:00 WOD 2: 3 Rounds:Â 8 Strict T2B 10 Weighted AbMat sit ups 12 Leg Lifts (4/each direction) MIDLINE: Hip Extension 3×10 Â (add weight)
06.12.2013 [wednesday]
A few pictures from this mornings workout 🙂 Enjoy! [slideshow] Max-Effort Lift: 20:00 Push Press warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50% Assistant Movement: Floor Press 1×15-20 1xfailure (15-20reps) WOD: 3 Rounds: 6 Chest to Bar 8 Chin ups 12 High Hang Muscle Snatch (30-40% of max) Rest 2:00 3 Rounds: […]
05.21.2013 [tuesday]
WOD: “HELEN” 3 Rounds for Time: 400m Run (Row if bad weather) 21 KB Swings (American) 53/35# 12 Pull Ups Midline: Partner Ball Throughs 3×10, each direction.
