Archive for the 'Uncategorized' Category

Tuesday July 29th

Monday, July 28th, 2014

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

Monday July 28th

Sunday, July 27th, 2014

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

Saturday July 26th

Friday, July 25th, 2014

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!!

Friday July 25th

Thursday, July 24th, 2014

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 […]

Thursday July 24th

Wednesday, July 23rd, 2014

“Helen” 3 Rounds for Time: Run 400m 21 KB/DB Swings 53/35 12 Pull-ups PR!!!!!!!!!!!!! Have fun watching the Games on ESPN!!

Wednesday July 23rd

Tuesday, July 22nd, 2014

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

Tuesday July 22nd

Monday, July 21st, 2014

**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.

Monday July 21st

Sunday, July 20th, 2014

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 […]

Saturday July 19th

Friday, July 18th, 2014

WOD: 5 Back Squats 225/155 10 Toes to Bar 15 Burpees Rest 2 minutes, my favorite part. AMRAP 30 minutes

Friday July 18th

Thursday, July 17th, 2014

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 […]