As of now the afternoon classes are still on, keep an eye on the main blog/Facebook page for any changes.
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5, 5, 5
Press 1 RM
Conditioning
Complete as many rounds as possible in 8 minutes:
Broad Jumps – 4 reps
Handstand Pushups – 8 reps
2015 02 01
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
Packed house Saturday morning! Always a beautiful sight to pull up to
Deadlift 1×5 (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
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
Strict Pull Ups 3 x max reps
Weighted Pull Up 5, 5, 5, 5, 5
Tabata Deadlift Challenge 315/210 lbs
*Start the clock and perform as many reps as possible for 20 seconds of 315 lbs deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by the total number of reps across 8 sets.
*The goal is 50+ reps.
2015 01 19
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 1 RM
Press 5, 5, 5
On the minute
Complete 3 burpees and max reps of supine ring pull ups on the minute for 10 minutes.
*Every 60 seconds perform 3 burpees, for the rest of the minute perform as many supine ring pull ups as you can during the time period.
2015 01 18
