5.18.17
Thursday 5.18.17 Strength Push Press 3 x 5 @ 82% w/ 3 sec Eccentric WOD Weakness EMOM (20)
May 2017
Wednesday 5.17.17
Wednesday 5.17.17 Strength Back Squat 3 x 2 @ 83% 3300 (3 sec. eccentric, 3 sec. pause) WOD 20-15-10-5 Slam Ball (20/15) GHDSU Push-Up Comp Reverse Hyper 3 x 10 Box Jump 12 Jumps @ 90-93% of Max Height Overhead Squat 3 x 3 @ 80%
Tuesday 5.16.17
Tuesday 5.16.17 Strength Bench Press 5 x 3 @ 70% 5000 (5 sec. eccentric) WOD 4 Rds. 13 Cal Row/Ski 26 Air Squat 52 DU (104 Singles) 2 Min Rest ***This is a Full-Out SPRINT Comp Hang Block Squat Cleans 10 x 1 w/ 5 sec pause in Catch Position
Monday 5.15.17
Monday 5.15.17 Reminders Memorial Day, May 29th is our “Murph” Day! Bring your friends, family and co-workers to our 9:00 or 10:00 WOD and feel free to hang-out afterwards! Saturday, June 3rd we are going rock-climbing @ EVO in Concord. Sign-up on the sheet at our front desk Strength Back Squat 3
Friday 5.12.17
Friday 5.12.17 WOD “Steve’s Beep Test” EMOM (to failure) 6 Wall Ball (30/20) 6 Slam Ball (20/15) 6 Burpee Strength Bent Over Row 3 x 15 @ 25-30% of DL 1 RM Comp Replace Bent Over Row with ATP Standing Row 3 x 3 @ RPE 95
Thursday 5.11.17
Reminders May 29th is “Murph” – Bring your friends and family! June 3rd we are going rock climbing at EVO! Sign-Up at the gym Weakness EMOM (20) Comp 100 Ft. Handstand Walk
Wednesday 5.10.17
Wednesday 5.10.17 Make-Up 1 RM Deadlift if you haven’t already. Get Some!!! WOD 1 Tabata Back Squat (Empty Bar) 2 Min Rest Tabata Seated L-Press (Empty Bar) WOD 2 21-15-9 Sit-Up Box Jumps (24/20) Push-Up Comp ATP Standing Row 3 x Failure @ RPE 65
Tuesday 5.9.17
Make-Up 1 RM Deadlift if you haven’t done it already. Get Some!!! WOD AMRAP (12) 10 TNG Unbroken Cleans 5 Thrusters 1 Snatch **All at the same weight…you choose the weight Strength Push Press 3 x 12 @ 60% Comp 15 Strict Muscle-Ups
Monday 5.8.17
Monday 5.8.17 Strength 1 RM Deadlift!!! PR DAY!!! The past 4 weeks have been leading up to this day. Remember proper breathing/bracing, set-up and execution. Even if you don’t set a new PR, strive to complete these reps with PERFECT form. WOD “Eh…Wasn’t Bad” 5 Rds. 10 Kb Swing (53/35) 10 Push-Ups Comp
Friday 5.5.17
Friday 5.5.17 Strength 6 Rds. – 5 Deadlifts – 3 Cleans -1 Jerk -1 Min Rest @ RPE 80 Conditioning AMRAP (9) -6 Push-Ups -5 Chin-Ups -4 Pull-Ups -3 HSPU -2 Ring Muscle-Ups -1 Bar Muscle-Up
