Thursday, July 24, 2014

Thursday


Strength: no-kip pull ups, one all out set to failure

50 band-resisted pushups

Conditioning:
Start & finish with 400m
3rft: 30 Russian kbs, 10 hspu

The Day's Results

Wednesday, July 23, 2014

Wednesday

Ashley & Valerie
Skill:
EMOM 7 min

  • snatch lift off w/pause
  • snatch deadlift
  • snatch long pull (this is a snatch hi-pull from the floor)
  • power snatch


Strength:
EMOM 5 min
Deadlift: hit a 80% 1rm double every min for 5 min
no dropping or bouncing weights

Conditioning:
multi-amrap

5 min max wall ball 20/14
1 min rest 
4 min row for max cal
1 min rest
3 min du's
1 min rest
2 min bar-touch burpees
1 min rest
1 min T2B

Tuesday, July 22, 2014

Tuesday

That look says it all!

Strength:
Push press 5x5 @ 67.5%

Conditioning:
Double Tabata
 Athletes will rotate through 4 stations, working
40 seconds, resting 20. Three rounds, one minute rest between rounds. Score total reps.


  1. Dumbbell snatch 60/40
  2. Jump slams 20/15
  3. Weighted situps 20/15
  4. Goblet squat 60/40

Monday, July 21, 2014

Monday

Happy Birthday Marlo!
Strength:
Back Squat 5 x 5 @ 67.5%

Conditioning:
"Badger" (slightly modified)
3RFT:
115# squat clean, 15 reps
15 chest to bar pullups, 15 reps
800m run


Sunday, July 20, 2014

REST DAY THOUGHTS

Ashley conquers the wall

Just in case you should occasionally need reminding as to why we should do all this stuff....

WHAT IS A WORKOUT ?A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.

A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.

A workout is a personal triumph over laziness and procrastination. It is the badge of a winner-- the mark of an organized, goal-oriented person who has taken charge of his, or her, destiny.

A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary. 

A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

A workout is form of rebirth. When you finish a good workout, you don't simply feel better, YOU FEEL BETTER ABOUT YOURSELF.

-George Allen- Fomer Washington Redskins Coach

Saturday, July 19, 2014

FREE COMMUNITY WOD!


FREE COMMUNITY WOD TODAY!!

IT'S A PARTNER DECK OF CARDS WORKOUT!! 

♣ Club = box jumps
♦ Diamond = kb swings
♥ Hearts = push press
♠ Spades = pullups

Jokers = 400m run with obstacle

First we'll take the time to teach technique and performance tips on the movements, and then we'll put the skills to use in a fun and energizing workout. It's FREE so bring a friend or two, form a team, and test yourself!

This group worked hard and had a good time!

Friday, July 18, 2014

Friday

Diana

Strength:
Front Squat 5 x 5 @ 65%

Conditioning:
Start and finish with 20 T2B
Then 5RFT:
12 walking lunge steps with kb or db overhead (6/6) 44/26
9 ring dips