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

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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
 

wednesday 090512

IMG 1639Skill:

           hspu

Strength:

        front squat: 3rm 

WOD:

         15-12-9

         front squats (135/95)

         hspu (45's/25's w/ ab mat)

Read more: wednesday 090512
 

tuesday 090412

IMG 1647Skill:

           bench press

Strength:

        bench press: 3rm 

WOD:

         30-20-10

         c2b pull-ups

         broad jumps

         push-ups

Read more: tuesday 090412
 

Friday 083012

Skill:

           Muscle ups

Strength:

        Ring push-ups: 3xME

        Chin-ups: 3x10

WOD:

          2 Rounds

         1min M.E. muscle-ups/ pull-ups

         2min M.E push-ups

         3min M.E. wall walks

Read more: Friday 083012
 

thursday 083012

IMG 1620Skill:

           squat clean

Strength:

        squat clean: 1rm 

WOD:

         3 rounds

         10 squat clean (155/105)

         5 s2o

We will be closed Sunday and Monday!

Meals will be delivered Tuesday and Thusday next week.

Read more: thursday 083012
 

wednesday 082912

IMG 1519

Skill:

           v-ups

Strength:

        levers: 4x4 

        weighted sit-ups: 3x12

WOD:

         20 amrap

         400m run

         10 v-ups

         15 box jumps (24/20)   

         20 russian kb swings (53/35)

 

Read more: wednesday 082912
 

tuesday 082812

IMG 1488Skill:

           db snatch

Strength:

        weighted push-ups: 5rm

        ring rows: 4x12

WOD:

         12 amrap 

         6 renegade rows

         10 db push presses

         14 db snatches (7ea)

         18 db hops

         

Read more: tuesday 082812
 

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