CANADA DAY HOURS:
10am-12pm: Open Gym
Monday June 30, 2014
No open gym tonight.
A. "THE BEAR"
5 Rounds of 7 Reps
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Add weight each round...there is no stopping on the ground
B 3 Rounds
1 Min Pike Strech
1 Min Sampson each side
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Friday June 27, 2014
WOD
A. Back Squat 2-4-6 @85-90%
B. "Helen"
3 Rounds for Time
400 M Run
21 KBS 1.5p
12 Pull-Up
*04/28/14
Thursday June 26, 2014
WEIGHTLIFTING CLASS TONIGHT!
A. Gymnastics
B. 5 Rounds of
1 minute HSPU/Hold
1 minute Alt Pistols
1 minute MU/C2B/Strict pull up
1 minute L-Sit
C. 500m Row
A thought provoking look at the 40 hour week
Wednesday June 25, 2014
WOD
A. Power Snatch
B. 15 Minute AMRAP
40 Squats
30 Push-Up
20 ALT D.B. Snatch
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Tuesday June 24, 2014
A. EMOM 20 Min
Odd Min 3 Deadlift @60-65%
Even Min 8 T2B
B. 5 Rounds For Time:
25 KBS 1/1.5p
15 Wall Ball
Then 100 Double Under
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Dear Mark: Grains and Joints, Cardamom, and The Cause of Aging Muscle
Monday June 23, 2014
WOD
A. Power Clean + Push Press
B. 5 Rounds For Time
3 Strict Press 35/50kg
5 Strict Pull-Up
7 Push Press 35/50kg
9 Kipping Pull-Up
Then 20 Clean 35/50kg
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Friday June 20, 2014
A. Back Squat 4-6-8 @80%
B. 3 Rounds For Time:
25 Ring Dips
50 Med Ball Squat Cleans
400M Run
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The Relative Value of the Back Squat in the Training of Weightlifters
Thursday June 19, 2014
WOD
A. Gymnastics
B. 4 Rounds For Quality
Min 1-4 Muscle-Ups
Min 2-6 Deficit HSPU
Min 3-8 Strict Pull-Ups
Min 4-10 Alt Pistols
Min 5-14 Wall Ball
Min 6-18 Sit-Ups
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Have You Had a Breakthrough Workout Lately?
Wednesday June 18, 2014
WOD
A. Hang Squat Snatch
B. EMOM 7 Min
3 Hang Squat Snatch
C. For Time:
30-20-10-5
Burpee
T2B
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Odd Exercises for Physical Vigor: An Oldtime Strongman’s 15-Minute Morning Routine
Tuesday June 17, 2014
NO KETTLEBELL CLASS!
WOD
A. Deadlift 12-10-8-6 (65%-80%ish)
B. 3 Sers Max HSPU (rest 2 min)
C. For Time:
50 Wall Ball
100 KBS 1/1.5p
50 Wall Ball
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Monday June 16, 2014
WOD
A. Hang Squat Clean
B. 7 Min EMOM
3 Hang Squat Clean
C. For Time:
21 Box Jump 20/24"
21 Pull-Ups
400M Run
15 Box Jump 20/24"
15 Pull-Ups
200M Run
9 Box Jump 20/24"
9 Pull-Ups
100M Run
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Friday June 13, 2014
WOD
A. Back Squat 6-8-10 @ 70%
B. 3 Sets Max Strict Pull-Up (rest 2 min)
C. For Time:
30-20-10-5
Deadlift 70/100kg
Ring Dip
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Thursday June 12, 2014
WOD
A. Power Snatch
B. EMOM 10 Minute
3 Power Snatch
C. 13 Minute AMRAP
1 Wall Walk
5 KBS 1.5/2p
9 V-Up
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Wednesday June 11, 2014
WOD
A. Romanian Deadlift 8-8-8-8
B. 4 Sets Max T2B (rest 2 min)
C. 6 Rounds For Reps
90 Sec AMRAP
5 OHS 30/50kg
5 Push-Up
5 Jump Squat
90 Sec Rest
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Running Man
Tuesday June 10, 2014
WOD
A. Power Clean
B. EMOM 10 Min
3 Power Clean
C. 3 Rounds For Time
30 Wall Ball
10 C2B
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Monday June 9, 2014
WOD
A1. Push Press 5-5-5-5-5
A2. Ring Row 10-10-10-10-10
B. 8 Rounds For Time
100M Run
10 Burpees
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Friday June 6, 2014
WOD
A. Back Squat 8-10-12 @ 60%
B. EMOM 8 Minutes
5 L-Pull-Up/Strict Pull-Up
C. For Time:
15-12-9-6-3
Ground to over-head 50/70kg
*work:rest 1:1
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Thursday June 5, 2014
WEIGHTLIFTING CLASS TONIGHT!
WOD
A. "Kelly"
Five rounds for time of:
Run 400 meters
30 Box Jump 24"
30 Wall Ball
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Wednesday June 4, 2014
WOD
A. Power Clean + Hang Clean
B. 3 Rounds For Time:
30 Pistols
7 Power Cleans 55/85kg
15 T2B
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THE NEXT BENEFACTOR: GYMNASTICS
Tuesday June 3, 2014
KETTLEBELL CLASS TONIGHT, COME GET YOUR TURKISH SWING ON!...
WOD
A. Romanian Deadlift 8-8-8-8
B. Walking Lunge 100steps
C. For Time
42 Wall Ball
21 Pull-Ups
30 Wall Ball
15 Pull-Ups
18 Wall Ball
9 Pull-Ups
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Monday June 2, 2014
WOD
A. Power snatch+Hang snatch
B. 3 Sets Max HSPU (2 min rest)
C. 8 Minute AMRAP
10 Ring Push-Up
10 Alt D.B. Snatch
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