“friday 7.12.13”
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 The boys rolling out.

Warm-up:

          2x 1 tgu (ea) / 2 wall walks / 3 ttb

Skill:

           tgu/ ttb

Strength:

        TGU: 4x3 (demo)

WOD:

         5 amrap

         5 hspu

         8 ttb

5 min rest

         5 amrap

         3 wall walk

         8 bj (30/24)

Read more: friday 7.12.13
 

“thursday 7.11.13”

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Warm-up:

          3x 5 transitions 5 ring dips 5 pull-ups (bw)

Skill:

           muscle-ups

Strength:

        front squat: 5-5-5-5 ascending

        pull-ups: 5-5-5-5 ascending

WOD:

         8 muscle-ups

         30 squat cleans (115/80)

         8 muscle-ups

Read more: thursday 7.11.13
 

 wednesday 7.9.13

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Warm-up:

          200m run :30 plank hold / :30 L+R side plank hold / handstand hold

Skill:

           false grip ring row

Strength:

        12 otm

        odd: ME L-sit hold

        even: 10 ring rows

WOD:

         800m run 

         40 burpees

         400m run

         40 burpees

         200m run

Read more: wednesday 7.9.13
 

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Warm-up:

          25 burpees

Skill:

           power clean

Strength:

        power clean: 3rm

WOD:

         5 rounds

         1o power cleans (65% of 3rm)

         15 rkb swings (53/35)

Read more: tuesday 7.9.13
 

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Warm-up:

          2x 8 burpees 8 squat jumos

Skill:

           pull-up

Strength:

        back squat: 1rm

WOD:

         "Cindy"

         

Read more: monday 7.8.13
 

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Warm-up:

          20 burpees

Skill:

           push press / du

Strength:

        12 otm Unbroken

        odd: 4 muscle ups (demo)

        even: 15 rkb swings (70/53)

WOD:

         4 rounds

        10 push presses (155/105)

        40 double unders

 

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Warm-up:

          2x 20 lunges, 10 squat jumps

Skill:

           enjoy the 4th

Strength:

        back squat: 7x2 @90%

WOD:

         4 rounds

         400m run

         50 air squats

Read more: wednesday 7.3.13
 

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Warm-up:

          1 rnd of bullet proof shoulders

Skill:

            power snatch (demo)

Strength:

        bench press: 7x2 @ 90%

        bb bent row: 4x10

WOD:

         60 double unders

         40 power snatches (75/55)

         40 push press (75/55)

         40 power snatches (75/55)

         60 double unders

Read more: tuesday 7.2.13
 


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 Class schedule: july 3rd 6am,7am,9am,12pm july 4th CLOSED!

Warm-up:

          2x 10 banded rdl / 5 burpees

Skill:

           dead lift (demo)

Strength:

        DL: 7x2 90%

WOD:

         75 burpee c2b pull-ups

Read more: monday 7.1.13
 

“friday 6.28.13”

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 Class schedule: july 3rd 6am,7am,9am,12pm july 4th CLOSED!

We will be adding a monday, wednesday, friday 7am and 4pm class starting July 1st.

Warm-up:

         shoulder mobility then 2x  hspu hold :30/ rev band fly 20

Skill:

           bear complex

Strength:

        bear complex: 1rm

WOD:

         3 rounds (1min each)

         wallball (20/14)

         box jumps (30/24)

         kb swings (70/53)

         rest

Read more: friday 6.28.13
 

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