Saturday 3/29/14
WOD- Under the Wire
2RFT - 15 Min Time Cap
10 Hollow Body Rocks
20 Two Hand Swings
10 Mountain Climbers
20 Thrusters
10 Plank Climbers
20 Suitcase Deadlift
10 Pushup
Use 1 KB for all lifts.
Record
load and time to completion. If task is not completed in the given
time cap, record the total number of reps completed when time ran out.
Compare to: 11/23/13
Friday, March 28, 2014
Friday, March 21, 2014
WOD- Strongman Lifts
Saturday, March 22, 2014
WOD- Strongman Strength Development 30 Min Time Cap
2 Hand Anyhow (If you lack awesome shoulder mobility, or windmill technique, do not perform this lift! Modify with a version of a regular windmill.) Find your 5 RM
Kneeling 1 Arm Press : Find your 3 RM
Double Suitcase Deadlift : Find your 20 RM
Crucifix Hold: Find your max weight for a 30 second time frame
Waiters Walk : Find your max weight for a 1 min time frame
Farmer's Carry: Find your max weight for a 1 min time frame
Compare Here: 11/16/13
WOD- Strongman Strength Development 30 Min Time Cap
2 Hand Anyhow (If you lack awesome shoulder mobility, or windmill technique, do not perform this lift! Modify with a version of a regular windmill.) Find your 5 RM
Kneeling 1 Arm Press : Find your 3 RM
Double Suitcase Deadlift : Find your 20 RM
Crucifix Hold: Find your max weight for a 30 second time frame
Waiters Walk : Find your max weight for a 1 min time frame
Farmer's Carry: Find your max weight for a 1 min time frame
Compare Here: 11/16/13
Friday, March 14, 2014
WOD- Max Effort 6
Saturday, 3/1/14
Over the course of 25 min, find the max weight you can use to safely and correctly perform the following exercises/ reps.
Turkish Getup- 5 RM
Windmills - 10 RM
Thrusters- 10 RM
Snatch- 10 RM
Compare 9/14/13
Over the course of 25 min, find the max weight you can use to safely and correctly perform the following exercises/ reps.
Turkish Getup- 5 RM
Windmills - 10 RM
Thrusters- 10 RM
Snatch- 10 RM
Compare 9/14/13
Friday, March 7, 2014
WOD- Cardio 6
Saturday, 2/22/14
As Many Reps As Possible (AMRAP) in 15 minutes
ALL ARE DONE WITH 1 KB.
Perform 5 reps of Thrusters on your right arm, 5 snatch on right, 5 clean and jerk on right, and 5 swings on right....then switch to left side and perform the same sequence.
1 Round = 40 reps (R and L added together!)
Thruster
Snatch
Clean and Jerk
1 Hand Swing
Compare to 9/6/13
As Many Reps As Possible (AMRAP) in 15 minutes
ALL ARE DONE WITH 1 KB.
Perform 5 reps of Thrusters on your right arm, 5 snatch on right, 5 clean and jerk on right, and 5 swings on right....then switch to left side and perform the same sequence.
1 Round = 40 reps (R and L added together!)
Thruster
Snatch
Clean and Jerk
1 Hand Swing
Compare to 9/6/13
Monday, March 3, 2014
Monday, March 3, Kettlebell Class Canceled
Due to the snow and
ice accumulation, kettlebell class will need to be canceled tonight. We
will resume class tomorrow, Tuesday, March 4, evening at 6:30pm. Sorry
for the inconvenience.
For those of you who have a
kettlebell at home, this is the workout I plan on completing myself in
my basement. Perhaps you will join me at home:
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