April 2017

Class WOD TBA   Competitors- Strength: Push Press 5×2 @70% with 6 second eccentric A. 10 minutes slideboard then bike for 10 minutes @150 watts B. AMRAP x12 10 HSPU 10 pull-ups 10 cals on ski erg C. BB Bent over row 5×2@90% D. Hold HSPU with head 3 inches off the floor for 3 […]

Strength: Deadlift 5×5@85%   Conditioning: 4 Rounds 6 ring push-ups 9 cals on rower 12 slam balls 20/15   Competitors: A. Class B. Bulgarian split squat 2×10@67% C. Squat clean 4×3 @75-85% (Drop at top, quick rest, not TnG) D. Track: @90% race pace; 4 x 100m, 2 x 200m, 1 x 400m

Announcements: -Coach Nicole’s send off party, 8pm at Masa Japanese Steakhouse -Powerlifting Clinic April 22nd at 10am   Strength: Push Press 3×5 @80% Conditioning: Weakness EMOM   Competitors: A. Push Press 3×5 B. Active Recovery; Bike 10 min 80-180 watts C. Bench Press w/ fat grips 3×5 @80% D. Reverse Hyper 5×5 @RPE 80% E.

Conditioning: “Kelly” with a twist 5 Rounds for Time 400m run 30 burpees 30 wallballs 20/14   Competitors: A. Strength: Bamboo bar hold at eye level; build to max weight with 10 sec hold. B. Class WOD C. Bulgarian split squat 4×3 @85% D. 50 Diaphragmatic breaths E. Reverse hyper 3×15 F. EMOM x6 3

Announcements: April 15th 6pm Nicole’s Send off Party Aprill 22nd 10am Powerlifting Clinic   Strength (10-15 min) Deadlift 3×10 @75%   Conditioning: (sprint) 21-15-9 Sit-ups Box Jumps 24/20 (30/24) Push-ups   Competitors: Class WOD (box jumps 30/24) A. Tabata GHD Sit-ups B. 8 min on ski erg :15 sprint/ :45 Coasting C. 5 rounds not

Announcements: April 15th at 6pm; Join us for Coach Nicole’s Farewell Party at Masa Japanese Steakhouse in Manchester. -Remember Black Yoga at 9am on Sundays, followed by open gym 10am-Noon.   Stength:Make up any lifts missed during the week Conditioning: EMOM x8 16/12 (18/14 advanced) cals bike/row/ski Rest 4 mins EMOM x8 9-12 burpee box

GOAT EMOM/Skill Work Day/Mobility   Competitor/Optional lifting: A. 20 mins to build to max Bulgarian split squat B. 10 minutes on bike, maintain greater than 250 watt pace C. Empty barbell 4 sets 5 Deadlifts 5 power cleans 5 sqt cleans 5 Strict press 5 jerks 5 snatch grip DL 5 power Snatch 5 sqt

Strength: 15 minutes to build to 1RM Push Press (record your weight!)   Conditioning: Teams of 2 4 rounds (20 min time cap) 75 Wallballs 30/20 10′ target 75 Toes to Bar 75 Push-ups (Break up the reps between both partners any way you want. Smart sets, do not hit muscle failure. Smooth, consistent pace)

Salvation Army Chocolate Bunny Fundraiser continues this week. The order form is on the front desk. Every two bunnies sold feeds 5 children in need.   Conditioning: EMOM x27 Min 1: 12/10 Cals on rower Min 2: 4 Power Snatches 95/65 Min 3: 6 bar facing burpees   Competitors: A. EMOM x27 Min 1: 15/12