wednesday 091912

IMG 1595Skill:

           double unders

Strength:

       weighted push-ups: 3x10

       rev band fly: 3x20

WOD:

         5 rounds (1min each)

         ME russian kb swings (53/35)

         ME double unders 

         Rest

Read more: wednesday 091912
 

tuesday 091812

IMG 1679Skill:

           TTB

Strength:

        front squat: 1rm then

                          

WOD:

          a) OTM 8

             1 FS @ 85%


          b) 3 amrap 

              ttb

              2 amrap

              jump sqauts

Read more: tuesday 091812
 

monday 091712

IMG 1714Skill:

           Hang power clean/HSPU

Strength:

        hspu:2xme

        Hang power clean: 3rm

WOD:

         8 rounds (:20on :10off)

         hang power clean (115/80)

         push press 

        

Read more: monday 091712
 

friday 091412

IMG 1721Skill:

           wall walk

Strength:

        back squat: 2rm

WOD:

         Wall walking "Karen"! 

         - everytime ball hits the ground one wall walk


Orders for Paleo Meals must be in by 530 tomorrow night.

Read more: friday 091412
 

thursday 091312

IMG 1671Skill:

           hollow rock

Strength:

        hollow rock: 3x20

        v-ups: 3x5

WOD:

         OTM 12

         12 push-ups

         12 sit-ups


Mike website is up and running.

If you want to order meals 

online you now can @ 

http://www.paleopowermeals.com/

         

Read more: thursday 091312
 

wednesday 091212

IMG 1699Skill:

           kb swings

Strength:

        deadlift: 3rm 

WOD:

         5 rounds

        200m run

        20 russian kb's (70/53) or 20 kb swings (53/35)

Read more: wednesday 091212
 

tuesday 091112

thumb joshie2-thSkill:

           db snatch

Strength:

         

WOD:

        

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

 

Read more: tuesday 091112
 

monday 091012

551597 10100574249885610_1766033944_n

Happy 30th B-Day Lil Bro!  

Skill:

            bulgarian split squat          

Strength:

        bulgarian split squat: 5x5ea (demo) 

WOD:

         5-4-3-2-1

         front squat (185/135)

         burpee

    -----------

         3 x :30sec plank hold

       


         


         



Read more: monday 091012
 

friday 090712


Skill:

           SLRDL

Strength:

        SLRDL: 3x10ea

        Face Pulls: 3x10

WOD:

         4 ROUNDS

         10 DL (225/155)

         10 Bar Hops

         200m Run


Notes:

1) New class schedule starts next week

2) Paleo meals must be in by friday 530pm 

Read more: friday 090712
 

thursday 090612

IMG 1606Skill:

           ttb

Strength:

        TTB:3xME 

WOD:

         3 rounds/ 4 on 1 off 

        15 rkb swings (53/35)

        30 double unders

Read more: thursday 090612
 

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