“wednesday 6.18.14”

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Warm-up:

          dynamic

Skill:

           wall walk

Strength:

ttb: 4x10

rev band fly: 4x20

wall walk:4x3       

WOD:

100 burpees (onto plate full hip extension) 

 

 

 

 

Read more: wednesday 6.18.14
 

“tuesday 6.17.14”

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Warm-up:

          Dynanic

Skill:

           deadlift

Strength:

Strict pull-up: 3rm 

Clean grip DL: 3x4 @ 70%-75%

WOD:

12 amrap

400m run

12 power cleans (135/95)

 

 

 

 

Read more: tuesday 6.17.14
 

“monday 6.16.14”

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Warm-up:

          dynamic

Skill:

           hspu

Strength:

back squat: build to heavy 5 

strict hspu or heavy DB press: 3xME

WOD:

3Rnds (3min on 1 off)

12 total lunges w/kb

10 bj (feet on no hip ext) 24/20

8 push-ups 

 

 

 

 

Read more: monday 6.16.14
 

“friday 6.13.14”

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Warm-up:

          mobility + dynamic

Skill:

           jerk

Strength:

front squat: 5x1 ascending

press: 5x2 ascending

WOD:

11.3

5 amrap

squat clean(165/110)

jerk

 

 

 

 

Read more: friday 6.13.14
 

“thursday 6.12.14”

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Thursday night there will be a competitors meeting at 7pm in lab. This is for anyone looking to compete next year at regionals.

Warm-up:

          dynamic

Skill:

           lever/dragon fly

Strength:

lever/dragon fly: 4x3 

 

WOD:

20 amrap

10 pull-ups

10 burpee box overs (24/20)

10 power cleans (135/95)

 

 

 

 

 

Read more: thursday 6.12.14
 

“wednesday 6.11.14”10286821_464975213646723_4290147732745198406_o_copy_copy.jpg

Thursday night there will be a competitors meeting at 7pm in lab. This is for anyone looking to compete next year at regionals.

 

Warm-up:

          dynamic

Skill:

           bench press

Strength:

bench press: build to heavy 10 (smaller sets building up to 10)

bent over bb row: 4x10

WOD:

3x1:30 ME row rest 2-5min (row afap, better to hit wall at 1m than pace)

 

 

 

 

Read more: wednesday 6.11.14
 

“tuesday 6.10.14”

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Warm-up:

          shoulder + hip mobility

Skill:

           s2oh

Strength:

        back squat: 3x10 @70% of 1rm or last weeks 2rm

WOD:

7rnds (1min on 1min off)

4 s2oh 80% of last tue's complex

4 burpees

M.E. double unders

 

 

 

 

Read more: tuesday 6.10.14
 

“monday 6.9.14”

 

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Today is the final day to sign up for FRIDAYS Golf outing.

Warm-up:

          dynamix + mobility

Skill:

           squat snatch/power

Strength:

build to a heavy 3 tng squat snatch

 

Fitness:

power snatch build to a heavy 1 

 

WOD:

 

Amanda

9-7-5

muscle-up

squat snatch (135/95)

 

Fitness:

 

9 amrap

10 power snatches

15 ring rows

 

 

 

 

Read more: monday 6.9.14
 

“friday 6.6.14”

 

Warm-up:

          dynamic

Skill:

           TGU/ thruster

Strength:

front squat: 5x3 building 

turkish get up: 3x2ea

 

WOD:

12 amrap

7 thrusters (135/95)

7 ring dips

7 bar jumps (30/24)

 

Fitness:

12 amrap

10 thrusters (speed)

10 box dips

10 box jumps

 

 

 

 

 

Read more: friday 6.6.14
 

“thursday 6.5.14”

 

Warm-up:

          shoulder mobility

Skill:

          hang power clean/ power clean

Strength:

build to heavy: 3 power clean 

weighted neck to bar chin-ups: 5x3 (no vest)

 

WOD:

4 rounds

7 hang power cleans (205/140)

15 c2b pull-ups

Fitness:

10 amrap

10 power cleans (50-60% of 3rep)

10 ring rows

 

 

 

 

Read more: thursday 6.5.14
 

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