Monthly Archives: July 2015

Comp Class, Saturday August 1

Warm up: Agility ladder drills 2 rounds 7 Single arm DB thrusters 3 max effort broad jumps Strength: Superset Box Squats 4×4 85% and up of 1rm back squat 30 sec weighted wall sit between sets Oly: 10 mins to … Continue reading

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Saturday, August 1

WarmUp: Dynamic Stretching Hero WOD: Feeks (modified) 2 x 10-meter shuttle sprint 2 squat clean thrusters (95/65) 4 x 10-meter shuttle sprint 4 squat clean thrusters 6 x 10-meter shuttle sprint 6 squat clean thrusters 8 x 10-meter shuttle sprint 8 … Continue reading

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Friday, July 31

Friday, July 31  WarmUp: 15 burpees 20 wide mountain climbers 15 KB swings 12 push-ups 9 MB cleans  5 minutes pull-up work  Strength: Back Squat – week #5  WOD: “2015 Masters/Teens Long Chipper”  1,000-meter run  25 barbell ground-to-shoulder (100/70)  25 … Continue reading

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Thursday, July 30

Thursday, July 30   WarmUp: Row 500 m – hard and fast!  40 MB Russian twists (20/side) 20 wall balls 20 plank in & outs 10 clapping push-ups 10 backwards lunges (5/side)   3 minutes pull-up work   Strength: Deadlift – week … Continue reading

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Wednesday, July 29 Strength Class (ML)

Wednesday, July 29 Strength Class (ML) Max Effort Lower Body Accessories: 2 rounds of: 10 Weighted Deck Sit ups 60 second plank 10 PVC OHS facing the wall, 2 sec pause at bottom 10 Superman/Back Extensions Strength: Front Squat Set … Continue reading

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