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Archive | April, 2016

Friday – 4/29/16

As promised – today we will be repeating our Barbell WOD Sampler that we did last Friday. The goal is to increase the weight on all your lifts by somewhere between 5 and 10 lbs. For anyone who’s been enjoying the Barbell WOD programming this is the last week of the current cycle. We have […]

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Thursday – 4/28/16

This past weekend was the Master’s Qualifier, it was basically an extended / condensed version of the Open that all the qualified athletes had to complete, including our Angela. As fate would have it this past weekend also happened to be the week that she had booked to go visit her son in California. It […]

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Wednesday – 4/27/16

Workout of the Day Hang Power Clean 2-2-2-2-2 Fight Gone Bad Style – 3 Rounds for Max Reps at Each Station in 1 Minute Hang Power Clean (135/95 lbs) Lateral Bar Burpees Rest Rx1 = 115/75 lbs Rx3 = 155/105 lbs

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Tuesday – 4/2/16

Workout of the Day Back Squat 1-1-1-1-1 2 Rounds 50 Air Squats 400m Run

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Monday – 4/25/16

Workout of the Day Skill Work Toes to Bar 15 Minute AMRAP 50 Calorie Row 5o Toes to Bar 50 Double Unders 50 Push Press (Empty bar) 50 Front Squats (Empty bar) Rx1 = 30 Reps of Each Movement Rx3 = 75/55 lb Barbell

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Friday – 4/22/16

I’m sorry (not sorry) to say that I’m travelling tonight so we have a photo-less blog. Today’s WOD is a sampling of the Barbell WOD programming that we post in the gym under the peg-board. The program is meant to be a 4 week cycle, the intent is to start at the prescribed percentage and […]

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Thursday – 4/21/16

Workout of the Day Split Press 3-3-3-3-3 12 Minute AMRAP 8 Kettlebell Snatch – 4 Each Arm (24/16 kg) 12 Wall Ball (20/14 lbs) 24 Double Unders Rx1 = 16/12 kg Kettlebell Snatch Rx3 = 25/16 lb Wall Ball

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