Monday, December 1, 2014

Push Jerk

2-2-2-2-2-2-2

Wod:

15-12-9

handstand push-ups (substitute push-press)

ring dips

push-ups

Saturday "Gobble Wobble"

Amrap 30 minutes:

200m run (100m out, 100m backward)

10 burpees

20 push-ups

30 walking lunges

40 squats

50m barbell farmer carry (95/65 each arm)

Wednesday, Day before Thanksgiving

Find your 1 rep max deadlift

Then:

"Annie"

50-40-30-20-10

Deadlifts 

Sit-ups

Noon will be the last class today. No basic training today. Next class after that is Satirday at 10am. Please have a safe Thanksgiving!

Tuesday, thanksgiving week

Don't forget: Wednesday Noon is the last class of the week. 

Today's wod:

1 rep max strict press

Then:

"Freddy's Revenge"

5 rounds for time:

5 shoulder to overhead

10 burpees

Monday, Thanksgiving Week

Don't forget about the short week! Wednesday noon is the last class until Saturday. 

Find your 1 rep max back squat

Then:

"Jackie"

1000m row

50 thrusters

30 pullups

Friday, November 21, 2014

Don't forget about DEXA scans tomorrow morning, and the rowing clinic at 9am!

Wod:

Battle ropes for warm up

Rope climb instruction & practice

Then:

Tabata double unders

Then:

1 mile run for time

Thursday, November 20, 2014

What a great day of running we had yesterday! Lots of people showed up, and I'm sure your abs are feeling it. I was especially impressed with Lorelei, who came in at 630, and definitely applied many of the pose techniques. Watch for her in front of you next time we run!

1 power clean & 3 jerks (split allowed)

1-1-1-1-1-1

Then:

10 rounds for time:

4 snatches (75% 1 rep max)

5 deadlifts (same barbell)