SWOD
Squat 3x5 (add 5 lbs to last workout)
DWOD
Complete 5 rounds for time: 1 Press 90% of 1 RM 1 Strict Pull Up 1 Press 90% of 1 RM 3 Strict Pull Ups 1 Press 90% of 1 RM 5 Strict Pull Ups
2013 06 30
SWOD
Power Clean 5x3 (add 2.5 lbs to last workout) 3x Max Chin Ups
DWOD
8 Prowler Suicides *Push the prowler 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk back the prowler, sled or tire. *Go as heavy as possible.
2013 06 27
SWOD
Squat 3x5 (add 5lbs to last workout) Bench 3x5 (add 2.5lbs to last workout)
DWOD
Complete 8 rounds for time: 6 Front Rack Walking Lunge - 185lbs/125lbs 6 Dynamic Push Ups 12 Russian Twist *For walking lunges, 6 total lunge steps (3 RT/3 LT)
2013 06 26
2013 06 25
2013 06 25
A couple announcements. (1) Thursday's class will be open gym format. I will be at Brandon and Emmy's rehearsal for the wedding. I will post the workout and you guys can come in and do it together at normal class time. (2) There will be no class on Friday, with Brandon and Emmy's wedding that day. If you are able to make it in at Noon you are welcomed to join the summer strength and conditioning class. They do the exact same stuff you do.
SWOD Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps
DWOD Complete 5 rounds: 3 Snatch Pulls 3 Power Snatches 3 Snatch Push Press Rest 2-4 minutes between sets.
2013 06 24
2013 06 24
Sorry for the late post everyone. Long weekend and the post slipped my mind
SWOD Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
DWOD Complete as many rounds as possible in 12 minutes: 30 Overhead Walking Lunge w/ 45 lb plate 15 Ring Dips *Ring Dips need to be done with Retracted and Depressed shoulders *Plate has to be locked overhead with straight arms. *15 lunges with the right leg, 15 lunges with the left leg. *Back knee has to touch the ground to count as a rep.
2013 06 24
2013 06 24
SWOD Power Clean 5x3 (add 2.5lbs to last workout) Strict Chin Ups 3 x max reps
DWOD Death By Plate Touches with a 2 Burpee Buy In Perform 1 Plate Touches the 1st minute, 2 Plate Touches the 2nd minute, 3 Plate Touches the 3rd minute and so on until you cannot complete the required reps within the minute. *At the top of each and every minute do 2 burpees before starting your Plate Touches. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees. *Use a 25-45lb Plate
2013 06 20