Tuesday, May 14, 2013

Workout of the Day Skill: SDLHP 4 sets of 8 reps Learn ring dips and GHD Situps then 2 rounds of 2 minutes of each: Ring dips GHD sit ups KB swings Row (reps = # of meters rowed) 1 min rest between rounds Total Score = Total number of reps  

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Monday, May 13, 2013

Workout of the Day Skill: Overhead Squat 5, 3, 3, 3, 2, 2, 1 start at 75% of 1RM Learn ball slams then 5 rounds FT 10 Deadlifts (Lower of 115#/75# or 60% of 1RM Push Press) 6 Shoulder to Overhead (Lower of 115# or 60% of 1RM Push Press) 10 Ball slams

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Race Around the Square

Congratulations to Everyone Running the Race Around the Square! It was not a day for the faint of heart!  That turn up Bennett Street was cold and unforgiving. Nice work, though, everyone!  I’ve put a spot on the whiteboard for both 5k and 10k times. Way to run, everyone!

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Thursday, May 9, 2013

Workout of the Day Skill: Push Press – Light skill work – Work in 5 rep sets. Practice active shoulders and lock out at the top Learn the Push Jerk – Apply push press work and practice receiving the bar. then 3 Cycles with 1 min rest between each: 3 min AMRAP 3 push press…

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Wednesday, May 8, 2013

Workout of the Day Skill: Clean and snatch pulls from the hang position 3 sets of 5 reps for each (clean and snatch) Learn double unders then 20 min AMRAP 20 DU’s 15 Med Ball Cleans @20#/15# (Scale with Med Ball Shrugs) 10 Box Jumps

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Tuesday, May 7, 2013

Workout of the Day Skill: Pull ups 3 sets of 8 reps Learn the pass through then 5 Rounds FT 200m run 10 Overhead Lunges (45#,25#) 15 pass throughs Don’t Forget! The 5:30pm class on Thursday May 9th has been moved to 6:30pm! Sorry for the inconvenience!  

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Monday May 6, 2013

Workout of the Day Skill: Strict Press 5 sets of 5 @ 85% of 1RM KB Swing Technique Review then Conditioning: 14 min AMRAP 20 KB swings 12 Toes to Bar 8 Burpees Don’t Forget! The 5:30pm class on Thursday May 9th has been moved to 6:30pm! Sorry for the inconvenience!

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