10.15.12

Strength: Bench Press 3 x 5 (+).  If you have a recent 1-RM use 75%.  Otherwise reset your lifts 5-10% depending on your last BP workout. Conditioning: "6-6-6" 6-min AMRAP of 6 x Deadlift @ 155#/225#, 6 x Burpees Over The Bar.  I love Monday's don't you?

10.14.12

Closed/OFF

10.13.12

Open Gym 7am - 9am. Demo WOD @ 9am.

10.12.12

Ground to overhead Friday!  Level I: Practice Power Clean + Push Press 5 x 3.  Level II: Clean and Jerk 3, 2, 2, 1, 1, 1.

10.11.12

Conditioning: Max Effort Sprints 4 x (100m + 200m + 300m) Rest 1:1 or Max Effort Row 4 x (125m + 250m + 375m) Rest 1:1.  Focus on pre and post-WOD Mobility!

10.10.12

Strength: Back Squat 3 x 5 (+).  If you have a recent 1-RM use 75% for your work sets.  Otherwise, re-set from your last Squat workout 5-10% depending on your reps.  Accessory Strength Work: Supine Ring Pull Ups or Dead Hang Pull Ups, GHD Sit Ups.

10.9.12

Tuesday Mash-Up:  3 Rounds of 50 DU's, 25 Clapping Push Ups, 300-Meter Shuttle Run (6 x 50-Meters),  Cash-Out with 50 Box Jump Overs.

10.8.12

Level I: Power Snatch 5 x 3. Level II: Snatch Complex #1. 3-Position Power Snatch Build-Up then, 3-4 x (1+1+1+1+1) Power Snatch, Overhead Squat, Hang Power Snatch, Overhead Squat, Hang Snatch. Conditioning: Chipper w/10-min time cap: 50 Thrusters @ 45#/75#, 40 Burpees, 30 Pull Ups.

10.6.12

Open Gym 7am - 10am.  Special Olympic Lifting Clinics @ 7am, 8am, 9am. (RSVP Required)

10.5.12

TGIF!  Strength: Deadlift 5-RM (+).  *If you have a recent 1-RM start this strength cycle @ 80%.  Conditioning: 7-min AMRAP of 5 x 1-arm DB/KB Power Snatch, 5 x 1-arm DB/KB Push Press (LEFT), 5 x 1-arm DB/KB Power Snatch, 5 x 1-arm DB/KB Push Press (RIGHT), 5 x Burpees.

10.4.12

Conditioning: Row 2K TT.  *If you have worked out for 3-days straight then use this as active recovery and row at 80% effort, focus on mobility.  *If you missed any of the conditioning components from earlier in the week then today you can make them up!

10.3.12

Strength: Level I. Power Clean 5 x 3. Level II. Clean Complex #1). 3-Position Power Clean (3-2-1) 4 x sets, gradually increasing weight then; 4 x (1+1+1+1+1) Power Clean, Front Squat, Hang Power Clean, Front Squat, Hang Clean. Conditioning: Death by 10-Meters.

10.2.12

Tuesday Chipper: For time complete: Row 500-Meters, 3 Rope Climbs, 50-Meters Overhead Walking Lunges 45#/25#, 50 Plyo Push Ups, 50 Toes-2-Bar, Run 600-Meters.  Post-WOD Stretch/Mobility!