Monthly archives: May, 2015

6/1

Strength-

Back squat-

2×3 ( heavier than last week)

 

WOD

3 RFT

15 Pull ups

20 Front Squats (95/65)



Teams of 3

in teams of 3

300 hurdle hops

150 front squats (95/65)

400m run (together)

300 sit ups

150 push press (95/65)

400m run ( together)

300 mountain climbers

150 Bar Facing Burpees

400m run (together)

*exercises can be broken up ANY WAY to get done. Only the runs must be started and finished together. Every member of the team must do at least 1rep of each exercise



Run to Recover

Strength-

work up to a heavy 1

1 Power Snatch (ground)

+

2 Overhead squats

 

WOD

200m run

25 Hang Power Cleans (95/65)

200m run

25 Shoulder to Overhead (95/65)

200m run

25 Power Snatch (95/65)



Countdown for a Good Sweat

Chipper

100 Double Unders

75 Wall Balls

50 Toes 2 Bar

25 HSPU

800m Run



Suns Out Guns Out

Strength-

Clean Complex

1 Power clean (floor)

+

1 Hang Squat clean

 

WOD

5, 4, 3, 2, 1 Muscle Ups

10 Deadlift (185/125)

 

 



Building a Strong Base

Strength-

Back squat

2×5 ( 5-10lbs heavier than last week)

2×3

 

WOD

4RFT

5/5 OH Lunge

20 Lateral Bar Burpees

Rest 1:00 after each round

 



Memorial Day Weekend Schdule

Saturday 9am

Sunday – Closed

Monday – Closed

Enjoy the Holiday!



Memorial Day Weekend

Reminder only 9am class tomorrow

 

No Open Gym this Sunday and ALL Monday classes are canceled



5/22/15

sttength-

work up to a heavy 2 snatch

 

WOD

E2MOM 14

4 squat snatch (65% of heavy 2)

15 toes to bar



You Pick’ em Thursday

Have you missed any workouts this week??

 

We have had some good ones this week, if you haven’t been in this week come in and hit that workout you were dying to do but couldn’t make it.

 

If you were the overachiever this week and got in everyday, let’s work on some weakness.  Do you have those double unders? How’s your snatch looking?



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