tuesday 080612

IMG 1499Skill:

           bench press

Strength:

        pull-ups: 3rm

        bench press: 3rm

WOD:

16 amrap

200m run

5 burpees

10 pull-ups

15 push-ups


Forms for paleo meals will be picked up friday 

for next weeks meals.

Read more: tuesday 080612
 

monday 080612

IMG 1342Skill:

           low bar back squat

Strength:

        low bar back squat: 5rm 

WOD:

5 rounds

1O front squats (135/95)         

7 elevated hspu (45's/25's no pad)


Read more: monday 080612
 

friday 080312

IMG 1444Skill:

           overhead squat

Strength:

        

WOD:

         "Nancy"

Read more: friday 080312
 

thursday 080212

IMG 1476Skill:

           c+j

Strength:

        clean: 2rm (touch and go) 

WOD:

         7 amrap 

 3-6-9-12-15-18-21..

c+j (135/95)

burpee

Read more: thursday 080212
 

wednesday 080112

IMG 1475Skill:

           sumo dl

Strength:

        sumo deadlift: 5rm

WOD:

         15-12-9

         deadlift (245/175)

         russian kb swing (70/53)

Read more: wednesday 080112
 

tuesday 073112

IMG 1003Skill:

           pull-ups

Strength:

pull-ups: 4 x 3 weighted dead hangs/ 6 deadhang/ 9 kipping pull-ups

push-ups: 4 x 3 clapping/ 6 hand release/ 9 push-ups 

WOD:

         4 rounds

         10-20-30meters

         sprints

Read more: tuesday 073112
 

monday 073012

IMG 1315Skill:

           wall ball / mobility

Strength:

        front squat: 3rm 

WOD:

         3 rounds (1min each station)

         wall ball (20/14)

         rest

         box jump (30/24)

         rest


Paleo meals are ready for pick up, first thing monday

morning. Get your orders in by close tomorrow for 

wednesdays drop off.

Read more: monday 073012
 

friday 072712

IMG 1425Skill:

           kipping hspu

Strength:

        hand stand wall run: 3xME or 12ea (demo)

        superman rocks: 4x15 (demo)

WOD:

         3 rounds

         ME kipping hspu

         ME dead hang pull-ups

         rest 3 minutes


         3xME run (shed and back)

Read more: friday 072712
 

thursday 072612

IMG 1316Skill:

           du/ floor press

Strength:

        floor press: 4x8

        bent bb row: 4x8

WOD:

         12 amrap

         60 double unders

         20 push -ups

Read more: thursday 072612
 

wednesday 072512

IMG 1437Skill:

           v-ups

Strength:

        back squat:1rm 

WOD:

         4 rounds (1min each)

        box jumps (24/20)

        oh lunges (45/25)

        v-ups

        rest 



1) sign up for Paleo meals by sat 7/28!

2) fill out survey on facebook for class schedules! 

        

Read more: wednesday 072512
 

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