8am: Boot Camp 9am: Olympic Lifting 1. 4 sets of the following complex: Clean Deadlift + Clean 2in off floor + hang clean + jerk 2. Press From Split x 5 reps x 5 sets 3. On Toe Split Jerk (aka Jerk Under) 40%-45%/3*5 sets (see video) [vimeo height=”HEIGHT” width=”WIDTH”]http://vimeo.com/71434341[/vimeo]Read More
Strength: Four sets of: 1a. Front Squat x 3-5 reps (75-85% of 1RM or 55-65% of 1 RM from Back Squat last week) Rest 10 seconds 1b. Tall Box Jumps x 1.1.1.1.1 make landing silent. (rest 5-7 seconds between singles) Rest 3 minutes before next set Conditioning: For Time: Row 1000 Meters Immediately followed...Read More
Happy Halloween!!!! Remember if you want to dress-up and do your WOD in costume come to the 6:30pm class. Also please make sure you Update or Re-enter your Payment Info into our system today!! Check your email for the link to do so. Strength: Night of the living…Deadlift x 3 reps (with PERFECT posture and...Read More
Warm-Up: 10 minute – Coaches Choice Strength/Skill: Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – example: Pistol Progressions x 4-6 reps each leg Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits or V-Sits x 30-60 seconds Conditioning: 20 minute AMRAP of: “Cindy”...Read More
Warm-Up: 10 min. Coaches Choices Strength: 5 sets of: Power Clean x 1.1.1 Increase weight each set if form is perfect (rest 10 seconds between singles) Rest 3-4 minutes between sets Conditioning: 3 rounds for time of: 400m SPRINT* + 10 Burpee Broad Jumps Rest 3 minutes *If weather is bad 500m row.Read More
Warm-Up: 10-min. Coaches Choice Strength: Take 15 minutes to build to a heavy split Jerk Conditioning: 4 rounds for times of: 10 – Toes to Bar * 20 – Hand-Release Push-Ups 30 – Double-Unders** *Substitute Hanging Knee Raises or Knees to Elbows ** x 3 for Single-Unders Read More
Strength: 5-6 sets of Bench Press Perform the following reps and percentages: * Set 1 – 50% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep * Set 5...Read More
Warm-up: 10 minutes-Coaches Choice Olympic lifting: 15 Minutes of Clean Technique Work (135/95 MAX) Conditioning: 3 sets for max meters/reps of: 2 Minutes of Rowing Rest 60 seconds 2 Minutes of 135/95 lb Ground to Overhead Rest 60 seconds Score is total meters rowed AND total reps of CJ – (Example; 1,000m / 30)Read More
