7/7/14

A ) Back Squat: 5 sets x 1 reps at 90%, rest as needed between sets

B1) Kipping Pull Up: 3 x max reps -2 unbroken, Rest 1 min

B2) Chest To Bar Pull Up: 3 x max reps -2 unbroken, Rest 2-3 min

C ) 2 rounds – 100% effort each time, but try to stay consistent:

12-9-6

Wall Ball (14/20lb)

Pistol (alternating…so set of 12 would be 6 left, 6 right leg)

+ Rest until you are fully recovered

*Post results to comments.

What Cirque Du Soleil Can Teach You About How to Build Muscle

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7/6/14

Rest Day!

20 Mainstream Nutrition Myths Debunked

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7/5/14

**Just a reminder that the TEAM WOD is at 9:30am today!
**Free intro class is at 8:30am from here on out.

A ) Partner “Jackie” For Time:

*work to be divided evenly between yourself and your partner, unless you want to try it as an individual, your choice!

1000m Row

50 Thrusters (35/45lb)

30 Pull Ups

*Post results to comments.

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7/4/14

HAPPY 4TH OF JULY!  WE WILL ONLY BE HAVING ONE WOD TODAY AT 9AM.

A1) Strict Pull Up: 4 x max reps -1, Rest 60 sec

A2) Strict HSPU: 4 x max reps -1, Rest 60 sec

B ) 12 min AMRAP:

8 Hang Power Clean (75/115lb)

8 Ring (or stationary) Dips

8 OH Walking Lunges (25/45lb plate)

*Post results to comments.

2 Ab Exercises That Are Actually Worth Doing!

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7/3/14

**Tomorrow is 4th of July!  We will be having only one WOD at 9AM.  Come in and sweat to start your day right!

A ) Deadlift: work up to 3RM for the day for one set, rest as needed between sets (aka 3^th rep should be really challenging! Shoot for 10-15lbs higher than last week, but not at the expense of your technique!)

B ) 4 min AMRAP – 95%:

50 American KBS (35/55lb) + max burpees in remaining time

+ Rest 3-5 min (work on banded mobility during this time – focus on upper body; traps, lats, scap, pecs)

C ) 4 min AMRAP – 95%:

800m Run + max CTB Pull ups in time remaining

+ Rest 3-5 min (work on banded mobility during this time – focus on lower body; hip flexors, hamstrings, ankles/calves)

D ) 4 min AMRAP – 95%:

20 total pistols (alternating legs) + max sit ups in remaining time

*Post results to comments.

The 13 Biggest Alcohol Myths

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7/2/14

A ) Snatch: work to 1RM for the day!, only 3 misses allowed, Rest 2 min

B ) Clean & Jerk: work to 1RM for the day!, only 3 misses allowed, Rest 2 min

C ) 8 min AMRAP – 90% effort:

250m Row

25 Wall Ball (14/20lb)

25 Double Unders

*Post results to comments.

GET PUMPED!

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7/1/14

A ) Strict Press: warm up, build to a 5RM for 1 max set, getting in at least 3-4 warm up sets of 5 reps as you’re working up – want you to go heavier than last week on your final set! (even if by 1-2lb – every lb matters!), Rest 1-3 min between sets

B ) 4 sets:

60 sec ALL OUT EFFORT shuttle run (outside if possible, if not sub treadmill or C2 rower)

+ Rest 2-3 min

C ) 4 sets for time – 100% effort (aka SPRINT):

5 Pull Ups

10 Air Squats

25 box jumps

+ Rest 2-3 min

*Post results to comments.

Ready to Run Faster? Practice Falling

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