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Friday 5/30/14 - group wod

5/30/2014

3 Comments

 
POWER CYCLE TODAY
WOD
   5 deadlifts
   5 Hang Power Cleans
   5 Push Press
   5 Front Squats
   5 Hang Power Cleans
5 Rounds for Time - 1 minute mandatory rest between rounds
3 Comments

thursday 5/29/2014 - group wod

5/29/2014

0 Comments

 
STRENGTH
   Back Squat 10 - 5 - 5 - 5 - 3 - 1


WOD
   21 Wall Balls (20/14)
   21 Box Jumps (24"/20")
   400 Meter Run (200 meter Jog/200 meter Sprint)
3 Rounds
0 Comments

wednesday 5/28/14 - Group wod

5/28/2014

1 Comment

 
STRENGTH 
   Shoulder to OH 5 - 5 - 5 - 3 - 3

WOD
   3X Deadlifts (weight = 3 Rep Max)  
   1X up the rope with a 20 lb vest LEGLESS

AMRAP 7 minutes

Scale options: Don't wear a vest, use your feet, do 5 Five second pull ups instead!
1 Comment

tuesday 5/27/14 - group wod

5/27/2014

0 Comments

 
STRENGTH
   Power Cleans 5 - 5 - 5 - 3 - 3

WOD 
   1,000 Meter ROW (sprint  0 -100, 300-400, 600-700 and 900-1,000)
    800 Meter RUN (sprint/jog every other 100 Meters)
2 ROUNDS
0 Comments

Friday 5/23/14 - group wod

5/23/2014

0 Comments

 
STRENGTH
   Deadlift 5 x 5 

WOD
   100 Squat
   100 Ring Dips
   100 Box Jump overs


Recommend 10 sets of 10
0 Comments

thursday 5/22/14

5/22/2014

0 Comments

 
STRENGTH
   Bench 10 - 7 - 7 - 5 - 5 

WOD
   25 KB Snatches w/ each hand (35/26)
   50 Double Unders (150 Singles)
   800 Meter Run 
3 Rounds
0 Comments

wednesday 5/21/14 - group wod

5/21/2014

0 Comments

 
Warm up and Stretch 


WOD
   50 Pull ups
   400 Meter Run 
   21 Thrusters (95/65)
    800 Meter Run
   21 Thrusters (95/65).
   400 Meter Run 
   50 Pull ups
FOR TIME
0 Comments

Tuesday 5/20/14 - group wod

5/20/2014

1 Comment

 
STRENGTH 
   Front Squats 10 - 7 - 7 - 7 -5 - 5

WOD - Buddy Workout
     Buddy 1: 500 Meter Row
     Buddy 2 : Cycle through AMRAP of : 
           5 H/S P/U's
           5 Pull ups
           5 Push Ups
Each partner to complete 2000 meter Row (So yes.. 4 Rnds)
1 Comment

Monday 5/19/14 - group wod

5/19/2014

0 Comments

 
Warm up and Stretch

STRENGTH

 25 Minutes to work up to a 1 RM on : 


 Snatch 1 - 1 - 1 - 1
 Clean and Jerk 1 - 1 - 1 -1
Rest between reps as needed

Then... 10 minutes to perform 
   Good Mornings 8 - 8 - 8 (30% of your back squat weight)

Finish with a timed WOD of : 
   50 Hang Power Cleans (115/75) 10 Burpees every time the bar touches the ground
For Time



0 Comments

fRIDAY 5/16/14 - WOD

5/15/2014

1 Comment

 
We will be meeting at the GLACIER For FRIDAY's WOD. Plan to RUN (not ROW) the East Glacier Trail with the bears and the tourists who are now here in Juneau!!!! Bring tourist spray if you have it. Don't worry about the bears.



WOD Times will be as Follows: 
NO 5:30 am Workout
- 12:00 pm
- 4:30 pm 
- 6:00 pm


1 Comment
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US