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Wednesday 6.18.14

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A. 6 Rounds 10 Hollow Rocks 10 Banded Good Mornings 1 Minute Max Calorie Row 1 Minute walk Notes: The Hollow Rocks and Good mornings are not for time, just keep the movement clean. Hit the Max Calorie Row hard, score will be total Calories rowed. As soon as the minute is up, get up immediately and walk around for a solid minute. Then get back to work on the banded good mornings and Hollow rocks.

The MWod Leopard Test

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I challenge everyone to the mwod leopard test. The Contest: Who can get 5 perfect repetitions with 55/35 overhead? The Rules: This will be an ongoing competition.  Submit a clear video where we can see the entire profile (shoot it at an angle from the front) for all 5 repetitions. Load it to youtube, post the link to THIS BLOG POST. Do not email it to me. The coaches and I will then determine whether or not we believe the repetitions were perfect, if it was a valid video or not. Mobility 101 - All things Gym <iframe width="560" height="315" src="//www.youtube.com/embed/bpyNPtSguMQ" frameborder="0" allowfullscreen></iframe>

Tuesday 6.17.14

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Its getting hot! shirts off and don't forget to drink plenty of water through the day guys. Not...2 liters on your drive to the gym. Get a few glasses in as soon as you wake up and get in plenty through the day. IMPORTANT: Lets have a talk about todays workout before you scroll down, skim over it, and head out the door to do the workout. Volume: There is a lot of stuff to get done today, so move fast and listen to the coach. Come in with a plan, and if you don't understand a movement, watch it again as I have linked every movement to a video. Intensity: These are short fast rounds with a lot of movements, that will require a decent amount of setup. Scale the deadlifts to something you find very comfortable for repetitions, if the coach tells you otherwise, listen. Same goes for the Pull ups, scale to something that is very manageable for you, lets say, to do 10-20 easily if you had to. Hit your target on your wall balls each time, and your scaling will be singles 2:1 for the double unders. A. 8 Rounds Every 2:30 minutes 2 Power Snatches *Does not have to be touch and go. Weight can increase, stay the same, or move down. B. 2 Rounds 4 minute amrap 10 Burpee Box Jumps *I suggest stepping down 15 Deadlifts 225/155 20 Pull Ups 25 Wall Balls 30/20 30 Double Unders Rest 4 minutes *Score each round separately  

Monday 6-16-14

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A) 2 Snatches - every 2:00 for 8 rounds - start @ 60%, move up if technique is sound Snatch DL + snatch pull - 2x2 @ 100%, 2x2 @ 105% of snatch 1RM B) Pause FS - 2sec pause in bottom - 3x3 @ 70% C) 30sec on, 15sec transition - 2 rounds GHD back extensions single leg v-ups plank elbow touches jumping lunges partner med ball sit-ups ^^we will run this like a circuit since we are limited by our # of GHDs