Archive for Month: March 2016

TGIF!! It’s Friday guys. Hope everyone has had a great week. This week was more conditioning than heavy weight. Over the next couple of weeks we will begin to max on a few lifts, but the heavy weights will be spaced out a little more. The weather is looking great […]

Just in case you were wondering what Carol’s 5 minute plank looked like the other day! Thursday Warm up Take 15 minutes to work up to a heavy Thruster Metcon – 4 RFT 30 Nasties 20 RKB Swings        53/35 10 Ring Dips

Hump dayyyyyy!! It’s the middle of the week guys and I want to encourage you to finish this last week of March out strong. The Open is over and now it’s time to get back to work. Although the Open is a great way to test and compare your fitness […]

Warm up Skill – Turkish Get- ups 3×3 Each side Metcon – Death by 10 meters

Warm up Strength/Skill – Clean/Double Unders 14 Min EMOM 3 Pos Clean/ 30 Double Unders Metcon – 12 Min AMRAP 8 Burpees 10 T2B 12 Box Jumps          24/20

OPEN GYM SATURDAY AT 9 AM!!! COME IN AND FINISH OUT THE OPEN!!! WOD @10 AM!

Warm up Metcon – For time 800 m run 6 rounds of : 5 Push Press          135/95 5 Deadlifts              135/95 5 T2B 800 m run

Warm up Metcon – 8 min AMRAP 9 Burpees 7 KB swings                    53/35 5 Goblet squats            53/35   Strength – Back Squat 2-2-2-1-1 80/85/90/95/100 %

Warm up Skill/Core work – Max plank, followed by 1 minute rest,  then 1 minute max ab mat sit-ups. Metcon – 3RFT 25 Wall balls                           20/14 30 Barbell hops 25 Sumo DL high pull        75/55 […]

Warm up Strength – Front Rack Lunges 6×4 @65-75% of you 1RM FS Metcon – 4 RFT 15 OHS                       95/65 75 DU / 200 SU