Friday, October 31, 2014

Friday

Capt America, SuperMyra, Hulkster, Devil Girl, MachoMan, and Rich Froning's older cousin. 

Strength:
Back Squat 1rm
Sample Warm-up pattern:
40% x 5, 55% x 3, 65-70% x 2, 80-85% x 1, attempt #1, attempt #2

Conditioning:
Four 3 min rounds; 2 min rest btw rounds
Begin each round with a 500m row, in the remaining time, do max reps of each of the following:

  1. double unders
  2. kettlebell snatch 53/35
  3. bar muscle ups
  4. goblet squat 53/35

Wednesday, October 29, 2014

Wednesday

Join us for...

Halloween WOD!

Thursday Oct 30th
ALL CLASSES!!
No costume? 50 burpees!
Diana

Strength:
Press, 1rm

Conditioning:
4 rounds for time:
15 push press 95/65
15 pullups
15 ohs
(a broken set=5 burpees)

Tuesday, October 28, 2014

Tuesday

Halloween WOD 
Thursday Oct 30th
ALL CLASSES!!
50 burpee penalty for no costume!

Three Rounds For Quality: (these are to be done as slowly as possible with immaculate form)
  • 5 pushups
  • 5 ring dips
  • 5 hspu
Conditioning:

15 min amrap
10 kb oh lunges 24kg/20kg
10 American swings
10 bar touch burpees





Monday, October 27, 2014

Monday

Lucy
Attn: SeaCity Members
This week is 1 rep max testing. The next cycle of training depends on knowing your maxes on the barbell lifts. If you want to get stronger, trust the process and commit to the program. If you can't make it to the gym on a max day, then make an appt with one of your coaches at open gym time. You need these numbers to go forward! Let's get fully invested and reap the benefits!
1rm deadlift

Conditioning: Barbell Tabata
men 115#; women 80#
  1. power clean 
  2. front squat
  3. push press
Five rounds for max reps. 30 seconds rest between rounds.


Saturday, October 25, 2014

Saturday

GREAT PRE-WOD ATTITUDE!


GOT YOUR COSTUME PICKED OUT YET? BE SURE AND JOIN US ON THUR OCT 30TH FOR A FRIGHTFULLY GOOD WORKOUT. BEST COSTUMES WIN PRIZES!!


TODAY'S WOD:
FOR TIME: (PARTITION AS DESIRED)
40 HSPU
50 T2B
60 V-UPS