9.1.12

*Special Deadlift Clinic Today from 8am - 9am w/Hip Kitty and MK* Open gym from 9am - 10am only.

8.31.12

TGIF! Strength: Bench Press 3 x 5 (+). Refer to 8.13.12. Add 1-5lbs. Accessory Strength/Trunk Work: Floor Wipers x 3 sets, 1-Arm DB/KB Row x 3 sets.

8.30.12

Fight Gone "Almost" Bad? or Fight Gone "Really" Bad?? You decide! For max reps at each station: 3-min amrap of WBS @ 14#/20#, Rest 1-min, 3-min amrap of SDLHP @ 55#/75#, Rest 1-min, 3-min amrap of Box Jump @ 20", Rest 1-min, 3-min amrap of Push Press @ 55#/75#, Rest 1-min, 3-min Max Calorie Row, Done! Score total reps.

8.29.12

Strength: Power Snatch 5 x 3. Refer to 8.10.12. Add 1-5lbs. Conditioning: 8-min AMRAP of 25 DU, 15 KBS @ 35#/55#.

8.28.12

Strength: Back Squat 3 x 5. Refer to 8.8.12. Add 5-10lbs. Conditioning: Option 1.) 3 rds of 300-yd Shuttle Run (6 x 50-yd); Option 2.) 10rds of Row :40 sec On, :20 sec Off for max distance; Option 3.) Amrap in 7-min of Burpee Box Over's @ 20"

8.27.12

OFF/Closed. Regular class schedule resumes Tuesday, August 28.

8.26.12

OFF/Closed

8.25.12

Open Gym 8am - 10am.

8.23.12

TGIF!!! Strength: Overhead Squat 5 x 3. Refer to 8.6.12. Add 5-10lbs. Conditioning: 21-15-9 of Hang Power Clean / Push Press @ 75#/115#. 10-min time cap.

8.23.12

PLAY DAY!!! (Refer to 8.9.12) No set workout today. Regular class schedule. Your goal today: pick something you need to work on and get after it! Need suggestions? When is the last time you climbed a rope? Performed a handstand? "Skin-the-cat?" Newbies need to learn the Oly lifts? We can get creative and come up with some fun practice stuff today ;)

8.22.12

Strength: Deadlift 5-RM. (Refer to 8.3.12) Add 5-10lbs. Accessory Strength: Turkish Get-Ups, AHAP. (Refer to 8.1.12)

8.21.12

3 RFT of 50 x DU, 35 x Overhead Reverse Lunge (25#/45#), 20 x Burpees. Get some!!!

8.20.12

Strength: Front Squat 5 x 3. Refer to 8.1.12. Add 5-10lbs. Conditioning: For time complete 100 Pull Ups, 100 Push Ups, 100 Air Squats within a 10-minute time cap. Partition reps as needed. Strict, Kipping or Butterfly Pull Ups allowed. Scale reps and movements as needed to match time domain and ability!