Power Clean 5×3 (add 2.5 lbs to last workout)
Weighted Pull Up 6, 6, 6, 6 (increase weight from 2015-01-13)
On the minute Complete the following on the minute for 10 minutes: 15′ Rope Climb – 1 rep 70/40 lb DB Power Snatches L – 3 reps 70/40 lb DB Power Snatches R – 3 reps
then…
Evil Wheels – 100 reps
2015 01 29
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3 Bench Press 5 RM, 1 x max reps @ 80% of 5 RM
Find: Seated Box Jump – 2 RM (Top of thighs, 1” below parallel)
then…
For time: Double Unders – 150 reps
2015 01 28
2015 01 27
Packed house Saturday morning! Always a beautiful sight to pull up to
Deadlift 1x5 (add 10 lbs to last workout) Strict Pull Ups 3 x max reps
Deadlift 5 RM Strict Chin Ups 3 x max reps
Complete 6 rounds:
1 Minute Row – Max Calories 1 Minute 2/1.5 pood Russian KB Swings – 15 reps
*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.
2015 01 26
When you see Pete and Dan be sure to thank them for all their hard work in constructing the new wall
Complete 6 rounds: Sprint 100 yards Rest as needed between sprints.
Complete as many rounds as possible in 5 minutes: 135/95 lbs Front Squat – 5 reps Dymanic Push Ups – 10 reps
Rest 5 minutes…
Complete as many rounds as possible in 5 minutes: 135/95 lbs Back Squat – 5 reps Pull Ups – 5 reps
2015 01 26
2015 01 25
2015 01 23
Shoulder injury interfering with your ability to squat? There is always a way to load the X-Axis
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Snatch 2, 2, 2, 2, 2, 2
Complete as many rounds as possible in 10 minutes: 135/95 lbs Muscle Snatch – 3 reps Ring Dips – 5 reps Toes to Bars – 10 reps
2015 01 22
Today you will be having just coach extrodinar Caitlin. Thanks again for covering class for me!
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Squat 8×3 @ 70% of 1 RM from Monday Close Grip Bench 3 RM
Complete as many rounds as possible in 12 minutes:
55/35 lbs Single Arm Dumbbells Thrusters – 7 reps 40/30 lbs Ball Slams – 7 reps 250 Meter Row
2015 01 21
2015 01 21
