04/26/2017

Shoulder Press 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75% 5k Run If weather does not permit, row 5k. Split class if there are not enough rowers.

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April 25, 2017

04/25/2017

Back Squat 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75% Air Force (25 minute cap) For Time: 20 Thrusters 20 SDHP 20 Push Jerks 20 Overhead Squats 20 Front Squats Every minute, do 4 burpees. Scaling: A: 95/65 B: 75/55 C: 65/45 D: 45/35 E: 35/15

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April 25, 2017

04/24/2017

Bench Press 5’s (20 minutes) 2 warm up sets 5 @ 60% 5 @ 70% AMRAP @ 75% “Annie” 50-40-30-20-10 For Time: Double Unders Sit ups   Finisher “Bottom up” Kettlebell Press. Use a light kettlebell, approx. 20-25% of your 1RM Shoulder Press weight. If unsure, start light. See how many reps you get with…

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April 25, 2017

04/21/2017

1RM Weighted Pushup Have a partner load plates onto your back and work up to a one-rep max for one push up. Maintain straight line between shoulders and ankles. Burp-isabelle 5 Rounds for time: 6 Snatches 10 Burpees   Finisher GHD’s for time Scaling: A: 50 for time B: 40 for time C: 30 for…

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April 18, 2017

04/20/2017

1RM weighted Pullup Work up to a 1-rep max pull up with weight. For those unable to do a strict pull up: Max time Flexed arm hang Jump up so your chin is over the bar and hold your chin above the bar as long as possible. 3-5 attempts. 10-1 Ladder down by 1’s: Pull…

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April 18, 2017

04/19/2017

Kettlebell Snatch Progressions (20 minutes) One arm at a time: KB Swings KB Swing + hi pull KB Swing + pull in High Swing Snatch (video to come) For those proficient in the KB Snatch, do this for 4 sets each arm (alternate arms each set): KB Complex 4 swings 3 Cleans 2 Snatch 1…

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April 18, 2017

04/18/2017

Squat Therapy 3 minutes squat bottom position hold/stretch. Hold the bottom position as long as you can, working on achieving full depth. Slightly rounded back is OK while doing this, since you are unloaded (no bar or weight). Elbows inside knees, and spread knees apart by clasping hands together. 2 minutes Mountain climber stretch. Put…

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April 18, 2017

04/17/2017

1RM Strict Press (15 minutes) Work up to a one-rep max standing overhead press. AKA shoulder press. Don’t dip while you press! If you help the weight up using any kind of a dip, you’ll skew your press numbers for the 5/31 work. Fight Gone Bad Format Five Rounds for reps: One minute each exercise:…

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April 18, 2017

04/14/2017

1RM Push Press (20 minutes) Back to single effort for the lifting. Rest 2-3 minutes between efforts. Work up to a one-rep max.

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April 12, 2017

04/13/2017

2RM Back Squat (25 minutes) Double down today, and hopefully double up. Work up to a max double. Rest 3-5 minutes between heavy efforts. Jump Rope Test (15 minutes) Max unbroken double or single unders. 3 attempts. Do 25 push ups between attempts, then rest 2 minutes before your next attempt. Score your longest set…

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April 12, 2017
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