Power Clean 5×3 (add 2.5 lbs to last workout)
3x Max Chin Ups
8 Prowler Suicides
*Push the prowler 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk back the prowler, sled or tire.
*Go as heavy as possible.
2013 06 27
Squat 3×5 (add 5lbs to last workout)
Bench 3×5 (add 2.5lbs to last workout)
Complete 8 rounds for time:
6 Front Rack Walking Lunge – 185lbs/125lbs
6 Dynamic Push Ups
12 Russian Twist
*For walking lunges, 6 total lunge steps (3 RT/3 LT)
2013 06 26
2013 06 25
2013 06 25
A couple announcements. (1) Thursday’s class will be open gym format. I will be at Brandon and Emmy’s rehearsal for the wedding. I will post the workout and you guys can come in and do it together at normal class time. (2) There will be no class on Friday, with Brandon and Emmy’s wedding that day. If you are able to make it in at Noon you are welcomed to join the summer strength and conditioning class. They do the exact same stuff you do.
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
DWOD
Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
Rest 2-4 minutes between sets.
2013 06 24
2013 06 24
Sorry for the late post everyone. Long weekend and the post slipped my mind
SWOD
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
DWOD
Complete as many rounds as possible in 12 minutes:
30 Overhead Walking Lunge w/ 45 lb plate
15 Ring Dips
*Ring Dips need to be done with Retracted and Depressed shoulders
*Plate has to be locked overhead with straight arms.
*15 lunges with the right leg, 15 lunges with the left leg.
*Back knee has to touch the ground to count as a rep.
2013 06 24
2013 06 24
SWOD
Power Clean 5×3 (add 2.5lbs to last workout)
Strict Chin Ups 3 x max reps
DWOD
Death By Plate Touches with a 2 Burpee Buy In
Perform 1 Plate Touches the 1st minute, 2 Plate Touches the 2nd minute, 3 Plate Touches the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 2 burpees before starting your Plate Touches. Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.
*Use a 25-45lb Plate
2013 06 20
2013 06 20
