Wednesday, April 23rd

April 22nd, 2014

wed1

Workout of the Day

A. Skill work Handstand/Handstand Walk (10 mins

B. 20 AMRAP
2 Rope Climb
400m run
10 Ring Dips

*If you keep trying you will eventually have a handstand or be able to handstand walk.


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  • beber
    Big-up for JH!!!! Keep da good work! STRONG GIRL!

Tuesday, April 22nd

April 22nd, 2014

andre1

Workout of the Day

A. Snatch Ladder (12 Round limit)
Add 10lbs every minute until failure
Starting weight should be 90lbs under last 1RM

B. “Amanda”
9-7-5 r
MU’s
Squat Snatch (135,95)

*Ladies May increase by (2.5,5, or 10lbs)
*Goal is 10 rounds min


No comment so far

Monday, April 21st

April 21st, 2014

today

Workout of the Day

A. Back Squat 5-3-1 (75%,85%,95%)
B. Strict Press 5-3-1 (75%,85%,95%)

C. For time:
30 Front Squats (135,95) adv(185,125)
30 HSPU Adv 50 HSPU
2000m row
200m SPRINT!

*Think of the sets as a 5RM,3RM,1RM Lift Heavy


No comment so far

Friday, April 18th

April 17th, 2014

thurs

Workout of the Day

“Murph”
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile


No comment so far

Thursday, April 17th

April 16th, 2014

andre2

Workout of the Day

A. Deadlift 3-3-3
B. Bench Press 3-3-3

*Percentages are 70%-80%-90% (Those percentages should be taken from the starting number which is 90% of max, if you do not understand the previous statement ask a coach.)

C. 7 AMRAP
3 Deadlifts (315,215)
5 Box Jumps (30,24)
-rest 2 mins-
5 AMRAP
12 KBS (Red,Yellow)
7 Push Press (135,95)
-rest 1 min-
3 AMRAP
10 Toes to bar
10 Sit-ups


No comment so far

Wednesday, April 16th

April 15th, 2014

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Workout of the Day

A. Skill Work (10 mins)
Handstand/Handstand Walk

B. For Time:
20 TGU (Blue,Green) (10 each arm)
35 OHS (75,55)
50 DU’s
2000m Row
50 DU’s
35 OHS (75,55)
20 TGU (10 each arm)


No comment so far

Tuesday, April 15th

April 15th, 2014

13572261833_fabf061847

Workout of the Day

A. Clean Ladder (12 round max)
Add 10lbs every minute until failure
Starting weight should be 90lbs under your last 1RM for the Clean.

*Ladies can increase by 5 or 10 lbs per round. Goal is to try and make 10 rounds. You will have to work together with the barbells.

B. “Taylor”
4 RFT
400m Run
5 Burpee MU’s or 10 Burpee Pull ups


No comment so far

Monday, April 14th

April 14th, 2014

ramy

Workout of the Day

A. Back Squat 3-3-3
B. Strict Press 3-3-3

C. “Rahoi”
12 AMRAP
12 Box Jumps…
6 Thrusters (95,65)
6 Bar facing burpees

*Percentages are 70%-80%-90% (Those percentages should be taken from the starting number which is 90% of max, if you do not understand the previous statement ask a coach.)


No comment so far

Friday, April 11th

April 10th, 2014

13572199315_7d488b5565

Workout of the Day

“Hammer”
5 Rounds
5 Power Clean (135,95)
10 Front Squat (135,95)
5 Jerk (135,95)
20 Pull ups
Rest 1 min between rounds

*subtract rest time from total time for score


No comment so far

Thursday, April 10th

April 9th, 2014

13572566784_0074535c9d (1)

Workout of the Day

A. Deadlift 5-5-5
B. Bench Press 5-5-5

C. “Diane”
21-15-9
Deadlift (225,125)
HSPU

*One Group does Bench Press while other group
does Deadlift
Warm up sets do not count towards the 3×5′s


No comment so far