2014 07 24
2014 07 23
A.
10 – 15 Minutes of Kettlebell Snatch Work
B.
10 minute time cap:
70/55 Single Arm KB Snatch – 20 reps (10 RT/ 10 LT)
1.5/1 pood KB Step Ups – 20 reps (10 RT/ 10 LT)
Single Arm KB Snatch – 14 reps (7 RT/ 7 LT)
KB Step Ups – 14 reps (7 RT/ 7 LT)
Single Arm DB PS – 8 reps (4 RT/ 4 LT)
KB Step Ups – 8 reps (4 RT/ 4 LT)
Single Arm DB PS – 4 reps (2 RT/ 2 LT)
KB Step Ups – 4 reps (2 RT/ 2 LT)
C.
3- 5 Rounds
Vertical Lunge 30 sec RT, 30 sec LT
Dancer 30 sec Middle, 30 sec LT, 30 sec RT
Active Hame String 30 sec RT, 30 sec LT
2014 07 23
We’ve been really lucky to have BlueKrishna Photography capture our athletes and members in and out of the gym. Keep their services in mind the next time you need a professional photographer and ‘Like’ their Facebook page to show them some love!http://on.fb.me/1pAU8Ix
A.
3-5 Rounds
Childs Pose #1 30 seconds
Spiderman Crawl + Elbow Drop 10 Yards
B.
10 Minutes Gymnastics Practice – Ninja Get Up Series
Ninja Get up into Squat
Ninja Get up into Squat + Vertical Jump
Ninja Get up into Squat + Box Jump
C.
Teams of 3
18 minute amrap
20 Calorie Row
Bear Crawl down the turf
Sprint Back
2014 07 22
2014 07 22
Nice Job at the Strongman Competition Chet and Christian!
A.
Deadlift 1rm
B.
8 Min AMRAP
10 RT Arm KB Russian Swing 55/35
10 RT Front Rack Reverse Lunges
10 LT Arm KB Russian Swing
10 LT Front Rack Reverse Lunges
10 Ring Rows
2014 07 21
Ray Ray’s “Don’t Hate Imitate” Throwdown
The 2nd Annual Ray Ray Haters Throwdown
“Don’t Hate, Imitate”
This will be a 3 wod day (these wods are scalable to all levels) with teams of 2 (these can be mixed gender teams!) We will host the first wod at the gym, then we will break for lunch and whatever else anyone needs to get together, we will then head to Berrien Springs Michigan to Ray Ray’s Wooded area, where you will finish the other two workouts, after that, we will head over to Silver Beach (15 minutes away from his house) For volleyball and food.
The schedule above is a tentative schedule based off of how many people will be there, it is subject to change if we get more or less teams signed up. We will run a tight schedule to get people going on that day.
What are the wods?
If you sign up tonight, you’ll get access to the movements in all of the wods periodically through email.
If you sign up tomorrow, you won’t get an email with the last wod.
If you sign up wednesday, you won’t know the second wod.
If you sign up thursday, you won’t know any of the wods ahead of time.
So there you are, incentive to get a team of two together and get on this.
Sign up below!
2014 07 21
2014 07 20
A.
10 minutes to establish Hang snatch 2rm
Rest 3 minutes
5 minutes max repetitions at 90% of 3rm
B.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and land)
20 min cap
2014 07 19
2014 07 19