2013 10 13
Don’t forget to donate to Wade’s Army if you haven’t already. Make sure to have your $30 donation in by October 20th to have your shirt in time to wear for Wade’s workout on November 12th. Thanks to everyone’s donation we will be receiving on of these 8’x3′ banners to have at gym!
SWOD
Power Clean 5×3 (add 2.5 lbs to last workkout)
After SWOD & DWOD – 100 Banded Goodmornings
DWOD
As many rounds as possible in 10 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
2013 10 10
Yesterday I uploaded a bunch of new pictures to our Flickr account. Make sure to check them out!
SWOD
Bench 3×5 (add 2.5 lbs to last workout)
DWOD
Complete 8 rounds for time:
Box Jumps 20″ – 3 reps
Front Squats @ 70% of 1 RM – 3 reps
10 yard Flying Start – 1 rep
Rest 90 seconds between rounds
*For the flying starts mark off 20 yards. Take 10 yards to accelerate. Be at full speed by 10 yards, sprint that last 10 yards.
*If you don not have a Front Squat 1RM and many of you probably won’t we will just work up to a weight that is challenging but you can still move with good speed.
2013 10 09
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
Complete 3 rounds for time:
1 One Arm DB Power Snatch + 1 One DB Push Press (Right) – 7 reps
1 One Arm DB Power Snatch + 1 One DB Push Press (Left) – 7 reps
25 lbs Weighted Chin Ups – 7 reps
*Complete 7 reps of a single arm DB power snatch to single arm push press. A single rep constitutes 1 single arm DB power snatch & single arm DB push press. Complete 7 reps for the right and left, then complete 7 weighted chin ups. Repeat 2 more times.
2013 10 07
SWOD
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
DWOD
Complete 10 rounds:
4 Lateral Hurdle Hops
20 yard sprint
*90 seconds between efforts.
*For lateral hurdle hops to sprint…set up four 16″-20″ hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and the 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint.
*Alternate starting sides each rep. You should have 5 reps starting from the left, and 5 reps starting from the right.
2013 10 06
2013 10 06
Don’t forget to join our Wade’s Army Team to help fight neuroblastoma, and aid in research. Keith, Mike, Robb, Vishnu, Johnny get on it 🙂 It would be awesome for everyone to be rocking their Wade’s Army shirt on November 12th when we do this workout. To make sure you have it by then you need to have made your minimum donation of $30 by October 20th. As of now we have met our initial goal of $1,000, so I have bumped it up to $1500. You guys can help push us closer to the new goal!
SWOD
Power Clean 5×3 (add 2.5 lbs to last workout)
Back Extensions 3×10
DWOD
The “OG” Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight
Pull Ups
2013 10 03
On Monday Brandon and I went to Penn High School to participate in a health fair, which is the high school we went to. It was nice to see that they have gotten new platforms and added 2 more. Hopefully they are putting them to good use.
DWOD
Squat 3×5 (add 5 lbs to last workout)
SWOD
On the minute
Sprint 100 yards on the minute for 12 minutes.
2013 10 02
Welcome to class to Barry!!!
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
Pendlay Row 3×8
DWOD
Complete 3 rounds for time:
Walking Lunge w/ 1.5 pood in each hand – 20 yards
Strict Pull Ups – 15 reps
2013 09 30
SWOD
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
DWOD
Complete 10 rounds:
3 Box Overs w/ 20″ box
15 yard sprint
*Rest is the walk back to the boxes
*For box overs…set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box, immediately transition into a 15 yard sprint.
2013 09 30