Workout of the Day (WOD) – Wed, 11 Sept 2013

 

  • Trigger/Warm-up/Mobilise/Activate
  • Goblet squats – stretch in between
  • all fours rocking stretch; same but with 1 leg out stretch
  • Lat stretch
  • Shlder blades over foam roller stretch – knees at 90 deg’s
  • stretch wrists – extension NB
  • After F squats review T2B and Power Cleans
  • 1) Front Squat
  • 3-3-3-3-3-15
  • Complete the 15 reps for time (Keep the load the same as your last test and […]
By |September 11th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Wed, 11 Sept 2013
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Workout of the Day (WOD) – Tues, 10 Sept 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Weighted Pistols 3-3-3-3-3
  • then…
  • 2) Complete the following couplet for time alternating rounds:
  • 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (50 kg / 35 kg or 50% of your 1RM snatch)
  • 5-10-15-20-25-30-35-40-45-50 Double Unders
  • Time Cap 12 min
  • Score = Time or Time plus 1 sec / rep missed
  • Cool-down/Trigger Ball/Foam Roll/Stretch
By |September 10th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Tues, 10 Sept 2013
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Workout of the Day (WOD) – Mon, 9 Sept 2013

  • Trigger/Warm-up/Mobilise/Activate

  •  

  • “Karen” – 150 wall balls for time! (9.1 kg / 6.3 kg at 3.04 m/ 2.74 m)

  •  

  • Score = Time

  •  

  • then…

  •  

  • EMOM for 10 min:
  • 6 Split Jerks (70 kg/ 45 kg)

  •  

  • Score = Score out of 60 reps

  •  

  • Cool-down/Trigger Ball/Foam Roll/Stretch
By |September 9th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Mon, 9 Sept 2013
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Workout of the Day (WOD) – Sat, 7 September 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Complete 10/9/8/7/6/5/4/3/2/1 rep rounds of the following for time:
  • *Power Clean (BW)
  • *Weighted Pull-up’s (BW plus 20%)
  • *Push Jerk (BW)
  • Score = Time
  • Cool-down/Trigger Ball/Foam Roll/Stretch
By |September 7th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Sat, 7 September 2013
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Workout of the Day (WOD) – Fri, 6 Sept 2013

  • Trigger/Warm-up/Mobilise/Activate
  • Deadlift, Hang Power Clean, Front Squat, Press, Thruster (5 reps each, 2 rounds) 30 kg guys; 15 kg ladies
  • 1) “Badger”
    • In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Badger

 

  • Complete 3 […]
By |September 6th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Fri, 6 Sept 2013
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Classes For Adults

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By |December 5th, 2012|Programs|Comments Off on Classes For Adults
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