Archive for the 'Uncategorized' Category

WOD for Thursday April 17th

Wednesday, April 16th, 2014

Heavy Day! Meat and Veggies: Military Press 1 Rep Max Incline Dumbbell Press 5 sets of 8 Strict Knees to Elbows 5 sets of Max Reps Nuts and Seeds, Some Fruit: Barbell Triceps Extensions: 3 sets of 10 reps Dumbbell Rows 5 sets of 15 reps Little Starch and No Sugar: 100 Jumping Pull-ups for […]

WOD for Wednesday April 16th

Tuesday, April 15th, 2014

TEAM WORKOUT!! Trade off 20 rounds of: 7 Sumo Deadlift High Pulls (95/65) 7 Burpees For Time. Yeah, so each of you do 10, a total of 20 rounds.

WOD for Tuesday April 15th

Monday, April 14th, 2014

TAX DAY!! Also, a day to LIFT. Meat and Veggies: Specialty Bar 1 Rep Max Squat Goodmorning: Work up to a 3 Rep Max GHD Oblique Crunches: 5×10/side Nuts and Seeds, Some Fruit: Glute-Ham Raises: 3 sets of as many reps as you can do 45 Deg Hip Extension: 3 sets of 10 reps, add […]

Monday April 14th

Monday, April 14th, 2014

7 Pull-ups 14 PSN 75/55 21 Double Unders 3-5R/t Cool Happy Jumpy Time!

WOD for April 12th, 2014

Friday, April 11th, 2014

We’re gonna get things moving and get those Ring Transitions going to get ready for: “Jason” Muscle-Ups and Air Squats en masse And just to make sure that you’re never sore again from the GHD, we’re gonna stay on that SOB and get: 5 sets GHD Sit-ups when we’re all done and rested from “Jason”. […]

WOD for April 11th, 2014

Thursday, April 10th, 2014

Today we’ll start with a good warm-up, getting things moving, and then go right into: 10 Minutes of 1 Hang Squat Clean each minute, working up to 60% of your Clean 1 Rep Max within the first 4 Minutes. After that: 3 Rounds of “DT” 12 Deadlifts 9 Hang Power Cleans 6 Jerks but with […]

WOD for April 10th, 2014

Wednesday, April 9th, 2014

Bring those running shoes!! Remember how to run? Check this out Also, if you need arch taping, let us know, we can show you how to do it, it’ll really help aching shins and feet after a killer workout like this one! WOD: Six (6), 400m Runs with 2 min rest between them. Run as […]

WOD for April 9th, 2014

Tuesday, April 8th, 2014

Meat and Vegetables: Bench Press 5 reps for max weight Bench Press 4 sets of 8 reps with 70% of your 1 rep max 5 sets of max reps of GHD Sit-Ups Nuts and Seeds, Some Fruit: Barbell Triceps Extensions 3 sets of 10 reps, add weight here Dumbbell Rows 5 sets of 15 reps. […]

WOD for April 8th, 2014

Monday, April 7th, 2014

The reason that we’re publishing the workouts in advance is that we want to cover more ground in each training session, what the means is that if you guys have your ducks a little bit more in a row we might be able to get more programming in in each hour. Also, there will be […]

WOD for Monday April 7th, 2014

Sunday, April 6th, 2014

Heavy Day! Here’s how this is gonna work: there’s three sections feel free to do all in a two-a-day type format or one longer session. Both work great. The class hour will cover the “Meat and Vegetables” section of the program. The other portions will be on your own or with some buddies, with minimal […]