8.1.13

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, peace out.

7.31.13

Strength: Overhead Squat (Refer to 7.12.13) 20-minutes to work up to a 3-RM. Conditioning: 7-min AMRAP of Hang Power Cleans. Use the same weight from 7.22.13 (70%). *At the top of each minute perform 4 Burpees Over The Bar. Score total hang power cleans.

7.30.13

FOR QUALITY NOT FOR TIME, 40-min clock, perform as many rounds of the following exercises: 1.) Plank hold :30 seconds + max rep push ups 2.) Dead hang (bottom of pull up) hold :30 seconds + max rep pull ups 3.) Top of Dip hold :30 seconds + max rep dips 4.) Ten (10) Dead Bugs 5.) Handstand hold :30 seconds + max rep handstand push ups.  Get some!!!

7.29.13

Strength: Press 5, 5, 5 +. Refer to 7.10.13. Conditioning: 8-minutes AMRAP of 8 x Overhead Reverse Lunges, 8 x Lateral Plyo Skier Hops. *Left/Right = 1 rep for lunges and hops.

7.28.13

OFF/Closed

7.26.13

TGIF! Strength: You have 20-minutes to work up to your heaviest Front Squat (1-RM), get after it! Refer to 7.8.13. Conditioning: "Jackie" For time complete 1000m Row, 50 Thrusters @ 45#, 30 Pull Ups. *15-min time cap. Scale as needed.

7.25.13

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, peace out.

7.24.13

Strength: Bench Press 5, 5, 5 (+) Refer to 7.5.13. Conditioning: 3 RFT (within a 10-min time cap) 40 x KBS @ 35#/55# and 60 DU.

7.23.13

Tuesday Chipper! Complete for time: 2 rounds of 25 Push Ups, 25 Air Squats, Run 200m; then 2 rounds of 25 Pull Ups, 25 Burpees, Run 200m; then 2 rounds of 25 Push Ups, 25 Air Squats, Run 200m. Scale as needed. 30-minute time cap. Get some!

7.22.13

Strength: You have 20-minutes to work up to your heaviest Power Clean (1RM), get after it! Conditioning: 7-min AMRAP of 3 Power Cleans, 10 Mountain Climbers, 6 Power Cleans, 10 Mountain Climbers, 9 Power Cleans, 10 Mountain Climbers, 12 Power Cleans.... continue following the ascending ladder of reps adding 3 Power Cleans on every round until time expires! *Use 70% of your heaviest Power Clean. **Missed reps = 5 burpee foul!!

7.20.13

Open Gym 8am - 10am. Free Introductory Demo WOD @ 9am. The weekend is here people!!!

7.19.13

TGIF! Strength: Back Squat 5, 5, 5 (+) Refer to 7.1.13. Conditioning: Complete 3 rounds for time within a 10-min time cap: 20 x Push Press @ 65#/95#, 20 x Lunge (10 L/10 R) with barbell in rack position @ 65#/95#. *Every time you set the bar down to break perform 10 Burpees. Get some!

7.18.13+

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, peace out.