Tuesday 030116

*GYMNASTICS SKILL OF THE MONTH – Burpee/Core* In March, programming will focus on the burpee and other core work. This will include progression work for attaining more efficient (and safer) burpees. Additional core work will be programmed into WoD’s/after bashes – a strong core helps make you strong in all […]

Monday 022916

SWoD: Both: 15 min. to complete: 5×2 Snatch Pull @110% 1RM 5×2 Pause OHS-5 sec @ top/5 sec @ bottom @ 75-80%1RM Workout of the Day: 3 rounds for QUALITY of… 12 Deadlift 155/115 9 Hang Power Cleans 155/115 6 Jerks 155/115 *rest between sets/rounds as needed* 20 min. to […]

Sunday 022816

Sunday FunDay with Coach Steve P. 10:45-NOON 10 min stretching and mobility work Skill Work 10 min EMOM Even- DU’s 45 sec max effort Rest 15 seconds Odd- 5 HSPU (strict preferred however kipping is allowed or I can modify as needed). Workout of the day: 5 rounds for time […]

Saturday 022716

Classes today at 7am and 9am (running heats) 8am OLY 10:15 Yoga Workout of the day: 16.1 AMRAP in 20 Min. 25ft Overhead Walking Lunges 95/65 8 Over the Bar Burpees 25ft Overhead Walking Lunges 95/65 8 Chest to Bar Burpees Alternative workout for non-registered athletes AMRAP in 20 Min. […]

Friday 022616

SWoD: Both: 1RM Bench Press Workout of the Day: 2 min. ME DU’s or DU Attempts -rest 1 min., then- 8 min. AMRAP of… 3 BB Floor Press 3 Power Snatch 3 Push Press *AHAP – choose # based weakest movement Score = DUs + rounds/reps After Bash: 800m Run […]

Thursday 022516

SWoD: Skill – Both Levels 3xME Muscle Ups, Bar Muscle Ups (banded or Rx) or Seated/Banded MU progression Workout of the Day: 5 rounds for time of… 10 SDHP 2/1.5 5 Burpee Broad Jumps 10 Hang Power Cleans -AHAP 5 Wall Walks 10 Box Jumps 24/18 After Bash: 4×10 GHD […]

Wednesday 022416

SWoD: Novice: Every 2 min., for 10 min. 3 Power Cleans, +2.5# to 1/22 Advanced: 4×4 Power Clean @ 75% 1RM Workout of the Day: 21-15-9 Russian KB Swings 1.5/1 Sit-ups Chest-to-Bar Pull-Ups -Buy-In or Cash-Out; athlete choice- 25 Calorie Row After Bash: Tabata Jumping Rope – any style, athlete […]

Tuesday 022316

SWoD: Novice: Every 2 min., for 10 min. 4 Front Squats, +2.5# to 1/25 Advanced: Front Squats 3, 3, 3, 3 ascending #, +2.5# to 1/25 start # Workout of the Day: 12 min. AMRAP of… 5 OHS 115/85 100m Sprint 3 OHS 115/85 200m Sprint After Bash: 3×8 Bent […]