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Monday 9/30 & Tuesday 10/1  - 8:00pm Fundamentals

9/30/2013

0 Comments

 
Warm up and Stretch

Teach:  Bench Press Technique 

Teach:  Bench Press
 
Workout : Partner Workout
- Bench Press
- Dead Lifts
- Pull ups

10, 9, 8, 7, 6, 5, 4, 3, 2 1

Post Loads for both lifts and Time to comments
0 Comments

9/30 Fundamentals 10:30 am

9/30/2013

0 Comments

 
- Warm up and Stretch

- Teach/Review Practice : Air Squats
   
- Intro : Front Squats

- WOD : Cindy
    -5 Pull ups
    - 10 Push Ups
    - 15 Air Squats
Max Rounds 20 Minutes

Post Rounds to Comments
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Monday  9/30 group Wod

9/30/2013

2 Comments

 
- Warm up and Stretch

Strength: 
    - Squat Cleans/Cleans 10 - 5 - 3 - 1 - 1 - 1 
            - Working up to your 1 RM

WOD 
    -  2000 Meter Row
    - 50 Dead lifts  (185/125) = Scaled up (155/115) = Rx
    - 1000 Meter Row
    - 25 Dead lifts
    - 500 Meter Row
    - 10 Dead lifts

Post Clean 1 RM to comments.... Also post dead lift weight and time to Comments
2 Comments

Friday 9/27 and sat 9/28 - Fundamentals

9/30/2013

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Ok guys... Now I'll post what you did : )

Warm up and Stretch

Filthy Fifty or Filthy Forty... You're choice.
 - 40/50 24" box jumps
- 40/50 Jumping Pull ups
- 40/50 KB Swings
- 40/50 Walking Lunges
- 40/50 Knees 2 Elbows / Sit ups
- 40/50 Push Press 45/35 lbs
- 40/50 Back Extensions
- 40/50 Wall Balls 20/14
- 40/50 Burpees
- 40/50 Double Unders or 80/100 singles

Post Time to Comments.
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Friday - Group wod

9/27/2013

1 Comment

 
 - Watm up and Stretch

Skill work: Teach/Review:
            -  L-Sits
            -  Ring Dips

-WOD Partner Workout
Use a 95lb/65 lb barbell
 100 Hang cleans
 100 Push Press
 100 Front Squats
5 burpees for every time the bar touches the ground!

Post time to and load to comments. Time ends after all burpees earned are done!
1 Comment

Thursday - Group WOD

9/26/2013

4 Comments

 
- Warm up and Stretch

- STRENGTH : Bench 5 - 5 - 5 - 5 - 5

Today's WOD
    - 250 Meter Row
    - 30 Push ups
    - 20 V- Ups
    - 10 H/S Push Ups

20 minutes Max Rounds

Post Rounds to Comments
4 Comments

WEd 9/24 and Thurs 9/25 - Fundamental

9/25/2013

1 Comment

 
- Warm up and Stretch

Teach:  Hand Stands/ HS Push ups
              Med Ball Sit ups
              Wall Balls
 
Buddy Workout

    8 H/S Push ups (DB Shoulder Press)
    8 Wall Balls
    15 Med ball sit ups
20 Minutes Max Rounds

Post Rounds to comments.
1 Comment

Wednesday - Group WOD

9/25/2013

0 Comments

 
- Warm Up and Stretch

STRENGTH:  
    - Dead lift 5 - 5 - 5 - 5 - 5 
       GO HEAVY ... Reps 4 and 5 Should be very tough. By the last two sets you may not even finish
        all 5 reps

WOD
    - 20 Pull ups
    - 30 Kettlebell Swings (53/35)
    - 40 Double unders or 100 Singles
3 ROUNDS FOR TIME

Post Deadlift Load and WOD time to comments.
0 Comments

Tuesday - GROUP WOD

9/24/2013

0 Comments

 
- Warm up and Stretch

- Review/Teach : Sumo Dead lift High Pull

WOD

- 400 Meter Run
- 10 Burpee Box Jumps
- 10 Sumo Dead lift High pulls (95/65)
- 10 Thrusters (95/65)
5 Rounds for Time

Post time and load to Comments.
0 Comments

Monday 9/23 and Tues 9/24 - Fundamentals

9/23/2013

0 Comments

 
- Warm up and Stretch

Teach & Practice: Power Cleans

8 Power  Cleans
9 Burpee Box jumps OR Bar facing
10 Sit Ups

Max Rounds 16 Minutes
0 Comments
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US