Saturday 4.4.15 Competitor WOD
Strength Snatch Blocks (Heavy single – from high blocks) WOD Perfect 10 (5 Rounds for reps) Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds […]
4.3.15 Box Brief
Easter Weekend Schedule Click here to view
Friday 4.3.15 WOD
Max Effort Lower Strength Hang Clean (1RM – Less than 10 reps past 50%) WOD “Tootsie Roll” 27 Back Squats (135,95) 5 Rope Climbs 21 Back Squats 7 Rope Climbs 15 Back Squats 9 Rope Climbs 9 Back Squats **20min time cap $ Out 50 Barbell Side Bends (L+R=1)
Friday 4.3.15 Competitor WOD
Max Effort Lower Strength Hang Clean (1RM – Less than 10 reps past 50%) WOD “Tootsie Roll” 27 Back Squats (135,95) 5 Rope Climbs 21 Back Squats 7 Rope Climbs 15 Back Squats 9 Rope Climbs 9 Back Squats **20min time cap Special Strength 8RM Snatch Grip Deadlift to 2″ deficit Special Strength 3×10 Single Leg […]
Thursday 4.2.15 WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) Work at @ 75% 1RM strict press + 20# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Cha Cha Slide” 10,9,8,7,6,5,4,3,2,1 GTOH w/ DB […]
Thursday 4.2.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) Work at @ 75% 1RM strict press + 20# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Cha Cha Slide” 10,9,8,7,6,5,4,3,2,1 GTOH w/ DB […]
4.1.15 Box Brief
Easter Sunday Schedule **Easter Sunday 8:30am only w/ babysitting only, no yoga **Barbell Club 10:30am Saturday @ ML ‘AB’ril During the month of April accumulate as many sit ups and midline movements as you can. Movements completed in class count towards your total, score your totals on the whiteboard by moving along the marker of your […]
Wednesday 4.1.15 WOD
Explosive Strength Strength Hang Clean (6×3 @ 70% 1RM from blocks) **Use pads to get barbell above knee **Full squat snatch Strength Hang Snatch (6×3 @ 70% 1RM from blocks) **Use pads to get barbell above knee **Full squat snatch WOD “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups […]
Wednesday 4.1.15 Competitor WOD
Explosive Strength Strength Hang Clean (3×3 @ 70% 1RM from blocks) **Use pads to get barbell above knee **Full squat snatch Strength Hang Snatch (3×3 @ 70% 1RM from blocks) **Use pads to get barbell above knee **Full squat snatch WOD “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups […]
3.31.15 Box Brief
5 Reasons To Do Squats Every Day BY NORA TOBIN MindBodyGreen.com Squats are a mainstay in just about every program for trainers and athletes. The move has a variety of benefits for every body, no matter where you are in your fitness endeavors. The strength, power, flexibility and balance that can be gained from squats […]
