Thursday, December 1, 2016

Friday

Practicing pull-ups make them stronger

Later this month we will do a 1 rm
Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week


Anytime after benching, perform:

A. 200-500 meter row warm-up then 500 meter row for time

B. Four rounds not for time
     There and back waiter's walk (one KB overhead and one by your side)
      25 GHD sit-ups*
      20-15 GHD back extensions*

Regular sit-ups and stiff-legged barbell deadlifts to scale
   

Wednesday, November 30, 2016

Thursday

Travis flies over the box!


10 minute AMRAP
30 second handstand hold
12 dumbbell snatches
30 double unders

20 Turkish getups for quality
Persevere ---  These are challenging but oh so good for your shoulders and abs.

Tuesday, November 29, 2016

Wednesday


John and Derek start the day off right.  It feels good to get back on track after a long holiday of turkey and treats!

4 rounds
20 Russian kettlebell swings
12 Goblet lunges
5/8 strict pull-ups

Alternate every two minutes for 20 minutes
10 back squats, working up
8 burpee box overs

Monday, November 28, 2016

Tuesday

Load up those weights!


Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 5 to 10 pounds more than last week


Tabata
3 rounds, alternate between excercises
Push-ups
Sit-ups
Air squats

Sunday, November 27, 2016

Monday



I hope everybody had a good Thanksgiving!  Let's take another opportunity to be thankful for our health -- and use it to stay strong and fit!

We will continue with this pattern for a little while longer, then take some time to test some 1 rep maxes and some benchmarks before Christmas.


Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.


In ten minutes
Row as many meters as possible
-- on the second, fourth, sixth, and eighth minute get off and do 5 dumbbells thrusters (40/25#)






Tuesday, November 22, 2016

Wednesday

Concentration!  Absolutely vital for the development of the overhead squat - and many of you are seeing the benefits.


Wednesday - normal schedule
Thursday - one class at 9 am - special holiday WOD for friends and family
Friday - two classes only, 9 am and then 6 pm - something special
Saturday - normal 9 am


Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Conditioning
21-15-9
Russian kettlebell swing - heavy
DB push press (50-40#/30-20#)
+ Every round do: Bear crawl there and back and five strict pull-ups



Monday, November 21, 2016

Tuesday



Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week

Another Tabata! This time your score is just the number from the lowest interval. So keep it up!
Burpees x8