thursday 041212

IMG 0654Skill:

           kb swings

Strength:

        chin-ups: 3xme

        ring push-ups: 3x12

WOD:

         12 amrap 

         70 push-ups

         50 russian kb swings

         30 sdhp

         10 wall walks


Happy B-Day Gwen

                                                          No late class Monday night!


“No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: thursday 041212
 

wednesday 041112

IMG 0683Skill:

           squat clean

Strength:

        squat clean: 3rm 

WOD:

        5 rounds

        10 unbroken wall ball

        15 box jumps (24/20)


squat cleans video


Happy B-Day Clat Daddy Dollar$!!

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: wednesday 041112
 

tuesday 041012

IMG 0561Skill:

           hollow rocks

Strength:

        hollow rocks: 3x15

        t2b: 4x8

WOD:

         10 amrap

         10 burpees

         10 pull-ups

         10 sit-ups

    


“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: tuesday 041012
 

monday 040912

IMG 0639Skill:

           hspu

Strength:

        push press: 3rm

WOD:

         4 rounds

        8 hspu

       30 double unders

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: monday 040912
 

friday 040612

img 0603Skill:

           Low bar back squat

Strength:

        Low Bar Back Squat: 5rm

WOD:

         Tabata squats

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: friday 040612
 

040512

IMG 0643Skill:

           c+j

Strength:

        power clean: 1rm 

WOD:

         death by c+j (155/105)












Read more: 040512
 

wednesday 040512

IMG 0633Skill:

           DL/SDHP

Strength:

        70% of 3rm/ :30 sec on :30 off 10x3 

WOD:

         5 rounds

        10 russian kb swings (70/53)

        10 sdhp 


        4 amrap

        l-sits





 

 

Tuesday 040312

img 0590

skill: bench press


strength: bench press: 3rm

                    pull-up: 3rm


WOD: 5 rounds

             8 push-ups

             10 sit-ups

             12 box jumps (24/20)

             200m run

  








Read more: Tuesday 040312
 

“Monday 040212”

img 0603

Skill: Thruster

Strength: Front Squat 4RM

WOD:

 4 ROUNDS

 10 thrusters (115/80)  

 30 double unders




Read more: Monday 040212
 

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