TEAM JUDGEMENT 2014! Meat & Veggies: Power Snatch 1RM Deadlift 3×5 5×20 Weighted Crunches Nuts & Seeds, Some Fruit: Sled Dragging, 3 trips front, back, sides with 135/95 Little Starch & No Sugar: 5×10 T-Bar Rows 5×25 Russian KB Swings 88/60DB
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See you guys tomorrow!! TEAM Workout: Run 200m 25′ Feet of Burpee Broad Jumps TAG to switch buddies! Each do 5 Rounds -Then right into- 20 Box Jumps 10 DB Military Press 45/25 TAG 5 Rounds Each Total time
TEAM “Filthiest 70′s” Split up the work as you so desire so long as each person does 35 of each movement. Stay in the proper order!!
Remember the “Choose Your Own Adventure” Books from back in the day? This is KINDA like that WOD(s): Row 2k for Time ***If under 7:00m/7:50f, rest 15 minutes then do: 21-15-9 HSPU and Front Squat 155/105 for Time. ***If between 7:00-7:45m/7:50-8:40f then do: 5 Rounds/T of 5 DL 275/10 Burpees. ***If over 7:46m/8:41f, do 30/20/10 […]
“Helen” 3 Rounds for Time: Run 400m 21 KB/DB Swings 53/35 12 Pull-ups PR!!!!!!!!!!!!! Have fun watching the Games on ESPN!!
Meat & Veggies: Power Clean into Thruster 1RM Max Weighted Push-up for 5 Reps Nuts & Seeds, Some Fruit: Pull-ups 10×2 add weight 20 Front Lever Negatives Little Starch & No Sugar: T-Bar Rows 5×15
**Reminder: No Child Care tonight or Thursday this week! Sorry! WOD: 15 Strict Pull-ups 30 Hand Release Push-Ups 45 Calories on the Rower Rest 5 minutes between rounds Do 3 to 5 Rounds, Coach decides!! **Depending on time of each round mostly*** Note the time of each round.
A reminder: No CHILD CARE Tuesday and Thursday this week! Sorry! Meat and Veggies: DeadLift From 4″ (weights/bar resting on 45′s laid on the ground) 1RM Loaded 45 degree Hip Extensions 5×8 Alternating Each Minute: -you pick the reps- Front Rack Lunges “Rx” 95/65 Hang Power Cleans “Rx” 95/65 Nuts & Seeds, Some Fruit: Sled […]
WOD: 5 Back Squats 225/155 10 Toes to Bar 15 Burpees Rest 2 minutes, my favorite part. AMRAP 30 minutes
Meat & Veggies: Dip 3RM Push-Up 3xMax Reps Alternating Each Minute: GHD Sit-ups Pull-up Work (varies on the person) Nuts & Seeds, Some Fruit: DB Rows 5×10 10 Max L-Hang Holds Little Starch & No Sugar: 3×20 Snatch High Pulls, no hook grip ***proof that bodybuilders do “do” Olympic Lifts, keep the weight lighter, the […]