6/30/14

**REMINDER!  Today begins our summer schedule change!  Schedule will now be as follows:
Monday - Friday: 5:30/6:30am  (NO 7:30am class due to low attendance)
Monday - Wednesday: 5:30/6:30/7:30pm (NEW CLASS!)
Thursday - Friday: 5:30/6:30pm (NO 7:30pm these nights)
Saturday: 9:30am TEAM WOD, 8:30am Free Intro

A ) Back Squat: 5 x 2 reps at 82% of BS 1RM, Rest as needed between sets

B ) 10 min AMRAP – 80-85% effort:

400m Run

5 Pull Ups

5 Push Ups

C ) 5 minute rest + banded mobility – upper body focus

D ) 10 min AMRAP – 80-85% effort:

10 Hang Power Snatch (45/65lb)

10 TTB

10 HSPU

E ) 5 minute rest + banded mobility – lower body focus

*Post results to comments.

Massage: Misunderstood and Misused

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6/29/14

Rest Day!

Diet talk has become inescapable

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6/28/14

A ) For time (work to be split between you and your partner):

50 calories on the rower

40 shoulder to overhead (65/95lb)

30 American KBS (35/55lb)

20 ring dips

10 strict pull ups

*Post results to comments.

6 key qualities for long term athletic development

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6/27/14

A ) Deadlift: work up to 5RM for the day for one set, rest as needed between sets (aka 5^th rep should be really challenging! Shoot for 5-10lbs higher than last week, but not at the expense of your technique!)

B ) 10 min AMRAP – 80%:

30 Double Unders

20 Box Jumps

10 Burpees

*Post results to comments.

Death by cardio & the fortress of solitude

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6/26/14

A ) Snatch: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2, Rest 1-2 min

B ) Clean & Jerk: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 80% x 2, Rest 1-2 min

C ) Pistol Practice: spend 5 minutes working on pistol progressions or alternating pistols, can add weight or KB or plate for added challenge.  Progressions: pistol to box, pistol while hanging onto rig, pistol hanging onto foot, etc….  Keep alternating so technique stays great on each rep, challenge yourself.

*Post results to comments.

The road less traveled: wrist issues

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6/25/14

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!, Rest 1-3 min between sets

*Trick with strict press is to take small jumps and really focus on your technique through the sets.

B ) 4 sets – 100% effort (sprint):

20sec Touch N Go Clean & Jerk *chose a weight you can easily TnG

20sec push ups

20sec jumping lunges

+ Rest 3-4 min

*Post results to comments.

Do something you suck at

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6/24/14

A ) 10 min AMRAP – 80%:

Row 250m

5 Strict HSPU

Run 400m

5 L-Sit Chin Ups

B ) 5 min mobility work (banded, pick your major area and attack!)

C) 8 min AMRAP – 80%:

3 Turkish Get Ups/arm (use light weight, focus on technique)

20 Russian KBS (35/55lb)

3 Muscle Ups (or sub 3 dip + 3 pull up)

20 American KBS (35/55lb)

*Post results to comments.

Why you shouldn't do lunch

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