May 2017

5.18.17

Thursday 5.18.17   Strength Push Press 3 x 5 @ 82% w/ 3 sec Eccentric   WOD Weakness EMOM (20)    

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 …

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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 …

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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