Thursday, April 24, 2014


 
On the road to Festivus!
 
A) Tabata plank
B) 3 sets for time:
100 hollow flutter kicks
100 arch flutter kicks
2 rope climbs
C) 3x10 robots
D) 3x5 hamstring stretches
E) Sorensen test

Sign up for the May Meltdown HERE!

 
We will hold 2 Oly lifting classes in May!  George and Amy will be coaching.
 Saturday, May 17 @ 9:30am SIGN UP HERE!
 
Saturday, May 24 @ 9:30am SIGN UP HERE!
 
These classes will be capped at 10 athletes to ensure plenty of individual attention.
 
Cost is $25/class. Sign up for one or both!
 
Read more about these workshops
HERE!
 
 
 
 
 
 
Sign up for the May Meltdown HERE!
 
We will hold 2 Oly lifting classes in May!  George and Amy will be coaching.
 
Saturday, May 17 @ 9:30am SIGN UP HERE!
 
Saturday, May 24 @ 9:30am SIGN UP HERE!
 
These classes will be capped at 10 athletes to ensure plenty of individual attention.
 
Cost is $25/class. Sign up for one or both!
 
Read more about these workshops
HERE!
 
 
 

Wednesday, April 23, 2014

12 min to complete:
Strength
Push Jerk, 5x2 (find 2RM)


Or Endurance
EMOM 10 min
Odd: 10 kb Russian twists
Even: 20 mountain climbers

Metcon
Nancy
5 rounds for time
Run 400m

15 OHS 95/65

Optional: 50 pull ups for time


Sign up for the May Meltdown HERE!

 
We will hold 2 Oly lifting classes in May!  George and Amy will be coaching.
 
Saturday, May 17 @ 9:30am SIGN UP HERE!
 
Saturday, May 24 @ 9:30am SIGN UP HERE!
 
These classes will be capped at 10 athletes to ensure plenty of individual attention.
 
Cost is $25/class. Sign up for one or both!
 
Read more about these workshops
HERE!



 


  

Tuesday, April 22, 2014

 
15 min to complete:
Strength
Deadlift
3x3 (find 3RM)
 
Or Endurance
400m run +21 kbs
Rest as needed and repeat. Score is your slowest time.

16 Minute EMOM

Even minutes:
1 Deadlift
1 Squat clean thruster
2 alt. Front rack Lunges
1 Jerk

Odd minutes: 4 burpees

Score is weight lifted.
Recommended weight: 155/105#
You can go lift more or less.








Monday, April 21, 2014

Strength
EMOM 10 min
Even: 3 Power Snatch + Hang power Snatch + OHS
Odd: rest
Or Endurance:
EMOM 10 min
Even: PVC OHS wall
Odd: :45 row or bike sprint
 
Metcon
8 Rounds
6 Power Snatch, 115/75#
12 HR Push ups
24 Double unders

12 min cap
opt: 15 muscle up transitions
 
If you want a muscle up, it doesn’t matter how strong you are. You need to practice hundreds of transitions.  Don’t try to learn the muscle up by just practicing muscle ups.  Put in the time and effort to work on the transition and it will happen!

Saturday, April 19, 2014

 
 
30-20-10 reps for time of:
air squats
HR push ups
pull ups

Friday, April 18, 2014




Strength
EMOM 10 min
Even: Back Squat 3
Odd: rest
 
or
 
Endurance
EMOM  10 min
10 min
Even: 6 MB cleans
Odd: 20 mtn climbers
 
Metcon

Tabata:
Wall balls
Shuttle sprints
T2B
Push ups
 
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are wall balls, the second 8 are shuttle sprints, the third 8 intervals are T2B, and finally, the last 8 intervals are push ups. There is no rest between exercises.