Archive for the 'Uncategorized' Category

This might leave a mark…

Friday, September 19th, 2014

Posted a day early for your planning     Workout for Saturday the 20th: For Time: Alternate Rounds until the 30 rounds is reached. 1 Round is: 5 Wall Ball Shots 20/12 3 Burpee Pull-Ups 1 Power Clean 225/155

“Inflex yo’ chest”

Thursday, September 18th, 2014

Posted a day early for your planning     Workout for Friday the 19th: Meat & Veggies: Bench Press 7×2 90% Incline Push-ups w/ Paralettes 3xRM Barbell Row 5×8   Nuts & Seeds Some Fruit: Lat Pull-downs 5×8 Overhead Triceps Extensions 5×15   Little Starch & No Starch: Strict Toes to Bar 5xRM Bandy Triceps […]

“Yeah but it’s the dry heat”

Wednesday, September 17th, 2014

Posted a day early for your planning     Workout for Thursday the 18th: Alternate between the below three exercises for 21 minutes, 7 visits at each exercise: L-Sit on Paralettes (max Hold) Speed Ladder Drills (Coach Calls out) 10 Thrusters 95/65

Get that Posterior Chain!

Tuesday, September 16th, 2014

Posted a day early for your planning   Workout for Wednesday the 17th: Meat & Veggies: Goodmorning 1RM Front Squat 5×5 80% Russian Twists 4×50   Nuts & Seeds Some Fruit: Back Extensions 3×25 Glute Ham Raises 5xRM   Little Starch & No Sugar: Lateral Band Walking 2 Trips Side Planks 3/side 1 min each

Terrific Triceps Batman!

Monday, September 15th, 2014

Posted a day early for your planning, by Robin     Workout for Tuesday the 16th: “JT” In honor of Petty Officer 1st Class Jeff Taylor who was killed in Afghanistan June 2005 21-15-9 for time of: Handstand Push-up Ring Dip Push-Up   For those of us who’s shoulders will patently refuse to complete this […]

Helen of Monday

Sunday, September 14th, 2014

Posted a day early for your planning   Workout for Monday the 15th: “Helen”   Run 400m 21 KB Swings 55/35 12 Pull-Ups 3 Rounds for Time   For Scaling think about this… Play with more total work, e.g. 600m, 30KB, 18 Pull-up 3 rounds ; or also with less e.g. 300m Run, 15 Swing, […]

Saturday’s Team Mayhem

Friday, September 12th, 2014

Published a day early for your planning   Workout for Saturday the 13th: “The Chief” ┬ábut with a partner (choose wisely!!) Trade Rounds of: 3 Clean, 6 Push-up, 9 Air Squats within each 3 minute round. Take 1 minute of rest Repeat for a total of 5 Rounds (of 3 min on, 1 min off) […]

This should be tough…

Thursday, September 11th, 2014

Published a day early for your planning   Workout for Friday the 12th: For Time: 5 DB Snatches Right (70/55) 5 Burpees 5 DB Snatches Left (70/55) 5 Burpees 5 Muscle-Ups 5 Box Jumps (30/24) 5 Overhead Lunges 115/75 5 Snatch Balances 115/75 5 Overhead Lunges 115/75 5 Squat Snatches 115/75

Never Forget 9/11

Wednesday, September 10th, 2014

Published a day early for your planning   Workout for Thursday the 11th: Meat & Veggies: Jerk 1RM Bench Press 5×5 80% Strict Pull-ups 10×2   Nuts & Seeds Some Fruit: DB Row 5×10 GHD Sit-ups 5×15   Little Starch & No Sugar: Bandy Triceps 3×30 Pull-Aparts 100x

Whoa whoa whoa

Tuesday, September 9th, 2014

Published a day early for your planning   Workout for Wednesday the 10th Row 5k   ***ALSO***   Muscle-Up Stuff   This 5k Row will also be scored by height, depending on how tall you are you will be in a different class, dividing up the scores, so that you can see how you do […]