Friday 050115

Mobility 101 Class tonight at 5:30 with Coach Becky, sign up at the desk. SwoD: Novice: 5RM Deadlift Advanced: Rack Pull 5, 5, 3, 3, 3 – ascending weight, starting @ 75% weight from 3/13 -then- Workout of the Day: For time…. 20 Burpee Roll Overs** 2 D/B Bear Crawls […]

Thursday 043015

SWoD: Skill – Both Levels Gymnastics Work For 8 min…. 30 sec. Heavy Farmer Carries (odd min.) 6 Strict Chin Ups (even) -then- Workout of the Day: 15-12-9-6-3 Push Press 95/75 OHS 95/75 Singles *add a zero to the number for singles -then- After Bash: 3×4 – 5-10-5 run  SkinnyFit: […]

Wednesday 042915

SWoD: Novice: Every 2 min. for 10 min… 5 Back Squats (add 2.5# to 4/10) Advanced: Front Squat 3RM, 1xMR @ 90% 3RM -then- Workout of the Day: 4 rounds for time of… 25 GHD Hip Extensions or 40 Supermans 400m Run 5 DB Cleans 55/35 *25min. cap -then- After […]

Tuesday 042815

Endurance Running Class tonight at 6pm SWoD: Accessory Work – Both Levels – 10 min. to complete… Clean Pull – 90%x8, 95%x6, 100%x4 (1RM Clean) *2 min. to warm up to your 90%, then 8 min. to complete; rest between sets. -then- Workout of the Day: 12 min. AMRAP of… […]

Monday 042715

SWoD: Novice: Every 2 min. for 10 min… 3 Power Cleans (add 2.5# to 4/17) Advanced: Power Clean 4×4 (add 2.5# to 4/17) -then- Workout of the Day: 20 min. to complete the following for QUALITY… 5×5 Bench Press – 75% 1RM 10 Russian KB Swings 2/1.5 *complete swings between […]

Saturday 042515

Good Luck to all those running today in Champaign/Urbana Join Rosie and Ben for Yoga today at 10:15am SWoD: Rest Day! Workout of the Day: With a Partner, 20 Rounds for time of… 200m Run/250m Row (athletes choice) 5 Ring Dips 6 Weighted Sit-Ups w/ WB weight 7 No Squat […]

Friday 042415

SWoD: Novice: Every 2 mim. for 10 min… 5 Deadlifts @ 70% 1RM Advanced: 8×2 Snatch Pull @ 105% 1RM Workout of the Day: -Buy In- 1 mile Run -Then, no rest- AMRAP in 5 min. of… Power Snatch 75/45 *score = time for run + total reps After Bash: […]