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Tuesday 6.27.17

Tuesday 6.27.17

It’s not too late to get your son/daughter into the teens class!  The next session is tomorrow at 10:00!

 

Strength

Strict Press 5 x 1 @ 90%

Immediately followed by 1 max out set with an empty bar

 

WOD 1

21-15-9

  • Ski Cals
  • KB Swings (53/35)

 

WOD 2

9-15-21

  • Wall Balls (20/14)
  • Sit-Ups

 

Competitors

Snatch 8 x 1 @ RPE 85

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Monday 6.5.17

The Squat Cycle Begins!

 

Strength

Back Squat

3 x 2 @ 80% (3 sec. Eccentric – 3000) w/ 4 box jumps (1 sec hold at bottom)

 

WOD

“Unibrow”

3 Rds.

  • 11 Pistols (Each Leg)
  • 11 DB Snatch (Each Arm) (50/35)
  • 11 1-Leg Box Jumps (Each Leg) (24/20)

 

Competitors

Glute-Ham Raise

5 x 5 w/ moderate Assistance

 

HSPU Volume

3 every 15 sec. until failure

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Wednesday 5.24.17

 

Make sure you sign-up for a time slot for “Murph”!  This is going to be a great WOD!

 

Strength

Pause Back Squat

  • 2 x 1 @ 90%
    • 2 Sec Pause at Bottom (0200)

 

WOD

“Empty 20”

AMRAP (20)

  • 20 STOH
  • 20 Back Squat
  • 20 Hang Power Clean
    • All with Empty Barbell (45/35)

 

Competitors

Crossover Symmetry Work

 

10 Min Handstand Walk Work

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Monday 5.22.17

Weekly Reminders

  • Next Monday, May 29th is “Murph”!!! Sign-Up for a time slot on the White board at the gym!
  • June 3rd – Rock Climbing at EVO in Concord…Sign-up at the gym and let us know what time works best for you

 

Strength

EMOM (6)

  • 3 Front Squats
  • 5 Back Squats
    • All at 40% of Back Squat 1RM

 

WOD

“Murph N’ Turf”

2 Rds. (24 min time Cap)

  • 400m Run
  • 25 Pull-Ups
  • 50 Push-Ups
  • 100 Air Squats
  • 400m Run
  • 2 Min Rest

 

Competitors

Banded Assisted Deadlifts

3 x 2 @ 100%

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Friday 5.19.17

Friday 5.19.17

 

Reminders

  • Memorial Day “Murph” – Please try to respond on FB so we can get a solid count for participants
  • June 3rd – Rock Climbing – Please sign-up at the gym if you haven’t already

 

 

WOD

7 Rds.

  • 7 C & J (135/95)
  • 7 Bar over Burpees
  • 7 TTB

 

Comp

Deadlift

  • 2 x 3 @ 70% w/ 6 sec. Eccentric

 

Overhead Snatch Grip Hold

  • Build to max 10 sec. w/ behind neck jerk