31/08/2015
Mike taking advantage of some quiet time at the gym to work on some skills. Warm-up 25 Double Unders 10 KB Swings 7 Pull Ups Weightlifting 8' EMOM 5 Front Squat @ 70% of 5RM Metabolic Conditioning For Time: 100 KB Snatches* *5 Open Standard Burpees on the Minute
28/08/2015
Make sure your squats are always below parallel! Warm-up Choice! Skill Rope Climbs Weightlifting 5 RM Front Squat Metabolic Conditioning Competitive 5 RFT 400m Run 10 OH Squat (95/75) 10 OH Lunges Intermediate 5 RFT 400m Run 10 OH Squat (75/55) 10 OH Lunges Intro 5 RFT 400m Run 10 OH Squat 10 OH Lunges
27/08/2015
Coach V-May and her "Max" back squat. Warm-up 15' Alternating Minutes 60" Squat 5 Pull Ups 10 KB Swings Skill Handstand Walks Weightlifting 8' EMOM 1 Clean + 3 Jerks Metabolic Conditioning Competitive 3', 6', 9' AMRAP 10 HSPU 15 T2B 20 Burpees 30 SDHP 40 DU M.E. Wall Balls Intermediate 3', 6', 9' AMRAP 15 Push Ups 15 T2R 20 Burpees 30 SDHP 40 DU M.E.
26/08/2015
Mark at the top of a heavy deadlift. Warm-up 15' Alternating Minutes 12 Wall Balls 24 Double Unders 10 Ring Dips Skill Gymnastics Kip 25 Hips to Rings Weightlifting 3x5 Push Press Metabolic Conditioning Competitive 21-15-9 OH Squat (115/75) Bar Facing Burpees Intermediate 21-15-9 OH Squat (95/65) Bar Facing Burpees Intro 21-15-9 OH Squat Bar Facing Burpees
25/08/2015
How much time have you been spending on some of those pesky skills that have been just outside your grasp?? Warm-up 15' Alternating Minutes 7 Cal Row 10 Push-ups 10 Box Jumps Skill Pull-up Progressions Weightlifting 5x1 3-position Snatch Metabolic Conditioning Competitive For Time: 20-18-16-14-12-10 Wall-balls C2B Pull-ups *400m Run every
24/08/2015
[et_pb_section admin_label="section"][et_pb_row admin_label="row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid"] Oh Wall Balls
21/08/2015
Grace? or Isabelle? Warm-up Choice Strength 5RM OH Squat Metabolic Conditioning Competitive 4RFT 30 Wall-balls (20/11, 16/9) 15 KB Swings (24/18) 7 HSPU Intermediate 4RFT 30 Wall-balls (20/10, 14/9) 15 KB Swings (18/14) 7 Box HSPU or 14 Push-ups Intro 4RFT 30 Wall-balls 15
18/08/2015
Annie and Eric getting warmed up. Warm-up 15' Alternating minutes 5 Inch Worms 10 OH Lunges 10 Box Jumps Skill Rope Climbs Weightlifting 5x3 Snatch @ 80% Metabolic Conditioning Competitive "The Chief" 5x3' AMRAP 3 P. Cleans (135/95) 6 Push-ups 9 Squats Intermediate "The Chief" 5x3' AMRAP 3 P. Cleans (95/65) 6
13/08/2015
Wednesday's 10AM open gym has become a track session, come join us and we can grow that aerobic system! Warm-up 15' Alternating Minutes 2 Rope Climbs 60" Squat 10 Ring Dips Strength 5 Rep Max Front Squat Skill 100 Double-unders -or- 25 HS Shoulder Touches Metabolic Conditioning Competitive "Death by Pull-ups" EMOM until
11/08/2015
Shawn pulling some easy 225lbs deadlifts Warm-up 15' Alternating Minutes 20" L-sit 12 Wall-Balls 10 Toes to Bar Skill Pull-up Progressions Weightlifting 8' EMOM 2 Hang Snatch + 1 Snatch Metabolic Conditioning Competitive 10' AMRAP 10 Deadlift (225/155) 10 Box Jumps (30/24) 20 Kb Swings (32/24) Intermediate 10' AMRAP 10 Deadlift (185/135) 10
