Tuesday 120115

*GYMNASTICS SKILL OF THE MONTH – Push-Ups* In November, programming will focus on skill building for the push-up. This will include progression work for those that do not yet have a strong/fully developed push-up as well as technique improvement for those that do, so they can become more efficient in […]

Monday 113015

SWoD: Novice: 1 RM Back Squat Advanced: 1 RM Back Squat Workout of the Day: 15 min. AMRAP of… 3 Wall Walks 6 Over the Box Jumps 24/18 9 Knees to Elbow 12 GHD Hip Extensions (or 17 supermans) After Bash: Push-Up Progression Part I* SkinnyFit: 4 Rounds For Time […]

Sunday 112915

Sunday FunDay with Coach Steve 10:45-Noon   Strength/skill -alternate between each with noted rest 5×5 Strict Pullups (Weighted if possible) rest 2 min 5 sets L-Sit holds 45 secs rest 90 secs Workout of the Day: AMRAP in 15 minutes 250m Row 9 Front Squats 135/95 100m Run 7 Power […]

Saturday 112815

No OLY class or Yoga today! Workout of the Day: With a Partner for time**… Power Clean & Jerk 10,000 Pounds (men)/ 6,500 Pounds (women) – AHAP -then- 3 Rounds of… 600m Row 40 Over the Box Jumps 30/24 *split row/reps evenly ** For example if the men use 135# […]

Thursday 112615

HAPPY THANKSGIVING! Workout of the Day: With a Partner, 25 min. AMRAP of… 100m Pilgrimage 4 Turkish Get-Ups 1.5/1 8 Goblet Squats 1.5/1 200m Turkey Trot 10 Butter (Wall) Balls 20/14 D/B Waiter Carries 1.5/1 ea. arm (1 each) *split reps/run together -Rest 1 min., then- Pre-Meal Prep 50 Burpees […]

Wednesday 112515

SWoD: BOTH: 5×5 Close Grip Bench Press add 5# to 10/22 Workout of the Day: 5 Rounds for time of… D/B Bear Crawl 3 Deadlifts 250/175 10 Lateral Over the Bar Burpess After Bash: 3×10 Planch Throughs – choose weight for perfect form SkinnyFit: AMRAP in 20 minutes of… 20 […]

Tuesday 112415

SWoD: Accessory Work – Both Levels Clean Complex 2 Power Cleans 2 Clean Pulls 2 Cleans 4 rounds, rest 1 min. between sets. AHAP Workout of the Day: “The Mooch” AMRAP in 9 min. of… 3 Back Squats 155/125 6 Pull-Ups 9 Push-Ups After Bash: Tabata Air Squats SkinnyFit: 4 […]