Month: July 2017

Tuesday 8.1.17

Tuesday 8.1.17 Strength Front Squat 4 x 4 @ 81%   “Holy Crap” 5 Rds. (Rx is with a weighted vest) 10 Jumping Lunges 10 Burpees 10 Dynamic Crab Walk   Competitors 4 x 800m Run @ 3-6 sec slower than mile pace and 2 min between runs   Overhead Squat 1 x 1 @ …

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Monday 7.31.17

Monday 7.31.17 Reminder – In-House Comp this Friday from 5-7 Pm.  Everyone should come and test yourself!   Strength DB Bench Press 3 x 12   WOD “Oh Long Johnson” 4 Rds. 14 DB Push-ups w/ row (35/20) 14 DB Power Cleans 14 DB Seated Press   Competitors Clean & Jerk 3 x 1 @ …

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Friday 7.28.17

Friday 7.18.17   Strength Push Press 15 Min to Max Out for the Day   WOD For Time 100 Thrusters 100 Bent Over Rows Both @ 40% of Push Press Weight   Competitors Overhead squat – 65% (of snatch) x 3 x 5; 3 sec pause in bottom Tall snatch – 3 x 3; find weight …

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Thursday 7.27.17

Thursday 7.27.17   Strength Clean & Jerk 15 Min to Max Out for the Day   WOD 4 Rds. 1 Squat Snatch 2 Power Snatch 3 Hang Power Snatch 4 Reverse Overhead Lunge   Competitors 6k Row @ 92% of 5k Pace   15 Min to Max out Snatch for the Day

Tuesday 7.25.17

Tuesday 7.25.17   Strength Suitcase Loaded Bulgarian Split Squat 2 x 6 @ RPE 50 1 x 4 @ RPE 70 1 x 2 @ RPE 85 3 x 1 @ RPE 90-95   WOD 5-10-15-20 Slam Balls (20/14) Cal Ski HSPU   Competitor 10 Min Run @ 85% of Mile Pace Muscle snatch – …

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Wednesday 7.26.17

Wednesday 7.26.17   Strength Deadlift 3 x 3 @ 65% with 2 sec. pause at knee during ascent and descent   WOD 100 Chin-Ups For Time Penalty for every time you come off the bar 15 Air Squats, 15 V-Ups, 15 Jumping Jacks   Comeptitors Xebex Intervals 2:00 on, 1:00 off at 120% of 10 …

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Monday 7.24.17

Monday 7.24.17   Strength EMOM (8) 1 Front Squat 2 Back Squats Both at 60% of Back Squat 1 RM   WOD “Grace In Yo Face” 30 Clean & Jerks (135/95) 30 Deadlifts 30 Bar Facing Burpees   Competitor Push Press 5 x 5 @ 70%   Jerk Dip Squat 5 x 3 @ 90% …

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Friday 7.21.17

Friday 7.21.17   Strength Make-Up Back Squat 1 RM (If you haven’t already done so) Mobility Work Galore   WOD 100 Cal Row AFAP (record time) immediately into Max Effort Unbroken Wall Balls (20/14)   Competitors Squat Snatch Build to heavy single, then… 5 x 1 @ 75% of that EMOM style   Clean & …

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Thursday 7.20.17

Thursday 7.20.17 Strength Make-Up Back Squat 1 RM (if you haven’t already done so) Mobility Work Galore   WOD GHDSU/DU Ladder 10 GHDSU 20 DU 20 GHDSU 30 DU 30 GHDSU 40 DU 40 GHDSU 50 DU 75 Jumping Squats   Competitors Bench Press 5 x 50% 5 x 60% 5 x 70% 3 x …

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Wednesday 7.19.17

It’s 1 RM Back Squat Week!  1 Day this week you should test your 1 RM Back Squat and see how much you have improved!  Preliminary observation indicates about 10% bump on most members 1 RM!  Go get it! There will be WOD’s for each day as well.  Once you have completed your 1 RM back squat, …

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