Friday, April 18, 2014

Friday

BEACH WORKOUT 10AM SATURDAY
Take Access Rd 3 then go North as far as you can go
Skill:
EMOM 16 min
8 min 30 DU's/min (unbroken)
8 min 2-position Muscle Clean - Catalyst Athletics Exercise Video

Conditioning:
21-15-9
70# goblet squat (women 53#)
honest pushup
back extension
pullup
(broken sets will cost you 5 burpees on the spot)

Thursday, April 17, 2014

Thursday

Crystal 

Strength: 
Deadlift
1 rep every 30 seconds @ 65-70% of your 1RM (15 total reps) for 7 minutes

Conditioning: "Tabata or Not Tabata"
5 exercises, 6 intervals each, 1 min rest in between, go for max reps
  1. wall-ball
  2. v-ups
  3. hands-off pushups
  4. squats
  5. burpees
The Day's Results

Wednesday, April 16, 2014

Wednesday

Gil
Skill:
10 minute EMOM < or = 60%1rm press
  • press behind the neck
  • push press behind the neck
  • power jerk behind the neck
  • split drop
Conditioning:
Row 1000m
15 Clean & Jerk 135/95
Row 1000m
15 Clean & Jerk 135/95

RESULTS 

Tuesday, April 15, 2014

Tuesday

Todd 

Strength:
Shoulder Press 10@65%, 8@70%, 6@75%

Conditioning:
COMPARE TO JAN 27, 2014

400m run
30 "russian" swings
10 pullups

400m run
20 clean & jerks (10/10)
10 pullups

400m run
20 snatches (10/10)
10 pullups

400m run
20 "american" swings
10 pullups

*if your form on cleans & snatches with a kettlebell is still "under construction" use a dumbbell

RESULTS

Monday, April 14, 2014

Monday

Corina
Skill:
  • ring support hold
  • parallel bar support hold
  • ring dips
  • p-bar dips

Strength:
Back Squat 10 @ 65%, 8 @ 70%, 6 @ 75%

Conditioning:
WOD #1 -
5 min amrap
man-makers! 40/30

WOD #2
5 min amrap
7 wall ball
7 burpees

RESULTS

Sunday, April 13, 2014

BARBELL CLUB

BARBELL CLUB AT 11AM TODAY
CHALLENGE ACCEPTED. COME STEP OUTSIDE YOUR NORMAL ROUTINE AND DEVELOP A USEFUL SKILL. WE'LL TEACH YOU HOW TO MOVE WEIGHT.



 POETRY IN MOTION, GREAT MUSIC TOO. THANKS HOOKGRIP!


Saturday, April 12, 2014

Saturday

Just a reminder
 theres only ONE WOD this morning at 9am! See ya there



Wod #1:
5 min amrap
man-makers! 40/30

Check out Coach Marlo on man-makers!

Wod #2 Compare to May 29, 2013

FOR MAX REPS:
4 min kb snatch 53/35 (partition any way you like, left or right hand as desired)
*1 min rest*
3 min C&J 165/105 (ground to overhead)
*1 min rest*
2 min squats
*1 min rest*
1 min pullups