“wednesday 2.5.14”

No AM classes. Check back for the noon.

IMG 0406

Warm-up:

          shoulder mobility

Skill:

           power clean/jerk

Strength:

        power clean + 2 jerk

        L-Sit:4xME

WOD:

         10 amrap

         8 c+j (165/115)

         10 ttb

Read more: wednesday 2.5.14
 

“tuesday 2.4.14”

IMG 3213

Please remember to bring your extra pair of clean sneakers so we can keep the gym looking crisp!

NO 5am class this week.

Warm-up:

          hip mobility + dynamic

Skill:

           pull-ups

Strength:

        15 min to establish: heavy 3 back squat

        10 min to establish: heavy 2 front squat

WOD:

         3 rounds (1min each station)

         front squats (95/65)

         pullups

         rest

         rkb swing (70/53)

         rest

         

Read more: tuesday 2.4.14
 

“monday 2.3.14”

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Warm-up:

          dynamic

Skill:

           hspu

Strength:

        weighted sit-ups: 4x15

        supermans: 4x20

        burpees: 5x5 afap

WOD:

         4 rounds

         8 hspu

         10 bj (30/24)

         20 grasshopers

Read more: monday 2.3.14
 

“friday 1.31.14”

IMG 2650_copy

Warm-up:

          mobility

Skill:

           power snatch

Strength:

        power snatch: 1rm 

WOD:

         10 amrap

         1 snatch (155/105)

         1 muscle-up

         2 snatches

         2 muscle-ups

         3 snatches

         3 muscle-ups.....

Read more: friday 1.31.14
 

“thursday 1.30.14”

IMG 3172_copy

Warm-up:

          5x 4 push-ups / 4 tuck jumps

Skill:

           man makers

Strength:

        bench press: 3x10

        broad jump: 3x2

WOD:

         6 rounds

         15 g2oh w/ plate (45/25)

         10 broad jumps (6/4)

         5 man makers 

Read more: thursday 1.30.14
 

“wednesday 1.29.14”

IMG 3250

Warm-up:

          h.p.c

Skill:

           hang power clean/ttb

Strength:

        h.p.c: 3rm

        pull-ups: 3x8 strict

WOD:

         10 amrap

         10 ttb

         10 hpc (155/105)

         10 burpees

         

         

Read more: wednesday 1.29.14
 

“tuesday 1.28.14”

IMG 3214

Warm-up:

          mobility

Skill:

           double unders

Strength:

        back squat: 5x5 ascending 

WOD:

         5 amrap

         5 f. squats (135/95)

         25 du

rest 5 min

         5 amrap

         5 f. squats (135/95)

         10 box jumps (24/20)

Read more: tuesday 1.28.14
 

“monday 1.27.14”

IMG 3194

Warm-up:

          dynamic

Skill:

           ring rows

Strength:

        strict press: 5rm 

WOD:

         12 amrap

         25 sit-ups

         25 push-ups

         25 ring rows

         25 burpees

Read more: monday 1.27.14
 

“friday 1.24.14”

1491624 386618934815685_1504069925_n

Warm-up:

          dynamic

Skill:

           deadlift

Strength:

        bench press: 8x1

        ring rows: 3x10

WOD:

         10-8-6-4-2 dl (315/225)

         50-40-30-20-10 hr push ups

Read more: friday 1.24.14
 

“thursday 1.23.14”

Warm-up:

          hip/shoulder mobility

Skill:

           squat snatch

Strength:

        squat snatch: work on movement stay light 

        box jump: 3x10 (36/28)

WOD:

         8 amrap

        7 snatches (95/65)

        7 burpee bar hops

Read more: thursday 1.23.14
 

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