Archive | October, 2014

Saturday 11/1

We hope you all had a fun & safe halloween! Whether you partied or not we want to see you all today! METCON: “Can You Finish” AFAP 500m Row 40 Push Ups 30 SDHP@115/75 20 DB/KB Walking Lunges@53/35 (1 in each hand. This is 20 reps per side) 30 Push Ups 20 SDHP@115/75 10 walking […]

Read more

Friday 10/31

HAPPY HALLOWEEN EVERYONE! WORKOUT HARD TODAY SO THAT CANDY GOES TO YOUR MUSCLES! TECHNIQUE: Jerks w/s – Pause jerks 3×3, then hit some singles Work either split or push jerks, which ever you haven’t done in a while or struggle with. CONDITIONING: Front Squats w/s – 6-6-4-4-2-2-2 *Try and increase across all sets. You will […]

Read more

Thursday 10/30

STRENGTH: Close Grip Bench Press w/s – 6×6@medium *Pick a skill to practice in between sets* OR TEST: Milk Jug Run V2 2 laps to the milk jugs and back AFAP

Read more

Wednesday 10/29

MOBILITY: We’re going do an extensive warm up and hit some mobility to loosen you tight peeps up! #SWOLE IS THE GOAL: 4 Rounds 8 Xband walks (per side) 5 one legged KB deadlifts (per side) 30s Front Split (per side) If these are really tough put a plate and pad under your back leg […]

Read more

Tuesday 10/28

METCON: LEVEL 2 7-6-5-4-3-2-1 Muscle Up (Ring or Bar which ever you haven’t done in a while) 2-4-6-8-10-12-14 Burpee Box Jumps **18 minute Cap** LEVEL 1 – A 14-12-10-8-6-4 Pull Ups (C2B is an option) 12-12-10-10-8-8 Burpee Box Jump **18 minute cap** LEVEL 1- B 10-5-10-5-10 Modified Pull up/Ring Row 5-5-5-5-5 Burpee to plate **18 […]

Read more
Page 1 of 612345...Last »