Thursday 100115

SWoD: Novice: EMOM for 10 min., 3 Box Back Squats add 5# from9/14 Advanced: 3RM Pause Back Squats (5 sec. pause), 1xMR @ 85% 3RM Workout of the Day: 10 min. AMRAP of… 8 SDHP 1.5/1 20 Heidens** (L+R=1) After Bash: 5×1 Linear W Sprint Drill 6×1 (3 each way) […]

Wednesday 093015

SWoD: Novice: 1RM Bench Press Advanced: 1 RM Bench Press Workout of the Day: For time…. 50 DB Thursters 65/35 2 600m Rows 50 Russian KB Swings 2/1.5 100 Sit-Ups *Perform in any order. Rows may not be completed together; break all other reps up as desired. After Bash: 10 […]

Tuesday 092915

Today is the DAY! Nutrition Talk and Team selection for the Fall Challenge tonight at 7pm. We will have light snacks. SWoD: Accessory Work – Both Levels 5×2 Snatch Pulls @ 105% 1RM Snatch/Power Snatch 5×2 Snatch Deadlifts @ 125% 1RM Snatch/Power Snatch Workout of the Day: 12 min. AMRAP […]

Monday 092815

SWoD: BOTH – Skill Transfer Exercises 10 Snatch Grip Push Press 10 OHS 10 Pressing Snatch Balance 10 Heaving Snatch Balance 10 Snatch Balance *~25-40% 1RM depending on mobility/strength – perfect execution Workout of the Day: Randy For Time…. 75 Power Snatch 75/55 After Bash: Kip Up to Support Progression […]

Sunday 092715

This Tuesday, Sept 29th, is our Kick off Challenge meeting at the gym. It will start @ 7pm. We will have a brief nutritional talk, discuss how the challenge will work, eat some snacks, and pick teams. Join Coach Steve P from 10:45 to noon for Sunday Funday! Skill: Handstand […]

Saturday 092615

Yoga is at 10:15 SWoD: Rest Day! Workout of the Day: 2 rounds of each of the following (1 round of Diane followed by 1 round of Elizabeth, then repeat) Diane w/ a partner…. 21-15-9 Deadlift 350/225* HSPU *Partners lift the DL bar together, split the HSPU -then- Elizabeth w/ […]

Friday 092515

SWoD: Novice: EMOM for 10 min., 3 Push Presses @ 75% 3RM from 7/29 Advanced: Strict Press 5, 5, 5, 5, ascending weight, add 2.5 to starting # from 8/26 Workout of the Day: 5 rounds for time… 200 Singles 15 OHS 95/65 After Bash: Coach Guided Butterfly Pull-Up Progression […]

Thursday 092415

SWoD: Skill – Both Levels 4×3 Negative Holds** (advanced add light-mod weight) 3×10 Face Pulls 3×10 Svends Presses 10/5 Workout of the Day: 9 min. AMRAP of… 5 Dynamic Push-Ups* 10 Power Snatch 75/55 After Bash: 800m Run SkinnyFit: 10 Rounds for time of… 200 m Run 10 – DB […]