Monday, June 30, 2014
Friday, June 27, 2014
WOD- Max Effort 4
SATURDAY, 6/28/14
Directions: End with the highest weight possible for the given exercise and repetitions. Spend 3-5 sets getting to that heaviest weight. Log the weight, and if it is different on the left and right arm.
Windmill - 5RM
Reverse Lunge- 5RM
Lateral Lunge- 5RM
1 Arm Swing - 10RM
Compare to 1/18/14
Directions: End with the highest weight possible for the given exercise and repetitions. Spend 3-5 sets getting to that heaviest weight. Log the weight, and if it is different on the left and right arm.
Windmill - 5RM
Reverse Lunge- 5RM
Lateral Lunge- 5RM
1 Arm Swing - 10RM
Compare to 1/18/14
Thursday, June 26, 2014
Wednesday, June 25, 2014
Tuesday, June 24, 2014
Monday, June 23, 2014
Friday, June 20, 2014
WOD -Cardio 4
Saturday, 6/21/14
21-15-9 (complete for minimum time)
Double KB Snatches
Double KB Burpees (includes pushup and deadlift)
Perform with 2 Kettlebells of equal size for both movements
Modifications include:
1 KB Snatch
BW Burpees
Double KB Burpees (without pushup)
Compare to 1/11/14
21-15-9 (complete for minimum time)
Double KB Snatches
Double KB Burpees (includes pushup and deadlift)
Perform with 2 Kettlebells of equal size for both movements
Modifications include:
1 KB Snatch
BW Burpees
Double KB Burpees (without pushup)
Compare to 1/11/14
Thursday, June 19, 2014
Wednesday, June 18, 2014
Monday, June 16, 2014
Friday, June 13, 2014
WOD- Max Effort 3
Saturday, 6/14/14
Directions: Over the course of 3-5 sets, work up to the heaviest weight possible for each exercise assigned. Post your max weight in the comments section for each exercise.
Clean and Jerk - 5RM (Max weight for 5 repetitions on each arm)
Snatch - 5RM (Max weight for 5 repetitions on each arm)
Thrusters - 5RM (Max weight for 5 repetitions)
Compare to 8/3/13
Directions: Over the course of 3-5 sets, work up to the heaviest weight possible for each exercise assigned. Post your max weight in the comments section for each exercise.
Clean and Jerk - 5RM (Max weight for 5 repetitions on each arm)
Snatch - 5RM (Max weight for 5 repetitions on each arm)
Thrusters - 5RM (Max weight for 5 repetitions)
Compare to 8/3/13
Thursday, June 12, 2014
Tuesday, June 10, 2014
Monday, June 9, 2014
Friday, June 6, 2014
WOD- Cardio 3
Saturday, 6/7/14
Complete reps for minimum time (15 minute time limit)
5 Getups each side
20 Clean, squat, press on each side
30 Suitcase Deadlift each side
40 Snatches each side
Compare to 1/4/14
Complete reps for minimum time (15 minute time limit)
5 Getups each side
20 Clean, squat, press on each side
30 Suitcase Deadlift each side
40 Snatches each side
Compare to 1/4/14
Tuesday, June 3, 2014
Monday, June 2, 2014
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