Wednesday 7/30/14

Tues 7/29/14

Saturday. July 26th, Kettlebell Classes Canceled

We will unfortunately have to cancel kettlebell classes tomorrow morning.  For those of you that are still planning on training at home or at your local gym, this was the workout planned:

Flow Drill (15Min)

1 TGU into 3 Windmills into 3 Thrusters

Perform all on one side, then on the other.  Perform a total of 5 sets.

Strength (10 min)

One Arm Row 10RM

High Pull 10RM

Conditioning (10 Min)

20 Pushups

20 Alternating Swings

20 Mountain Climbers (each side)

20 Curtis P's (Total)    1 REP = 1 Clean, 1 Reverse Lunge, 1 Push Press on 1 side of the body

See you Monday!

Thurs 7/24/14

Wed 7/23/14

Tues 7/22/14

WOD- Tough Love

Saturday 7/19/14


WOD- Tough Love


Establish your 5RM for:


 Double KB Clean and Press

 Double Snatch



Drop down to 50-70% of that weight to perform the following METCON:

   
3 RFT

    10 Double Clean and Press

    10 Front Squat

    10 Double Snatch

    10 Double Swing


Time Cap: 15 Min

Thursday 7/16/14

Snatch Your Independence

Saturday, 7/5/14

Ladder ( Record time to completion and weight used)

MAX TIME LIMIT = 30Min


Partner WOD

1) Partner 1 runs 400m, while Partner 2 completes 15 burpees.

2) Each partner alternates between snatches, and bodyweight lunges, across the course.  On 1 end of the course, partners perform the odd number of snatches.  On the other end of the course, partners perform the even number of snatches.  Between odd and even rounds, 1 partners is walking to the other end using a lunge, while the other partner walks behind them carrying the kettlebell overhead in a waiter's walk.  This pattern continues until they have completed the following  ladder.

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1...of snatches, alternated with bodyweight lunges and carrying the KB overhead

3) Partner 2 runs 400m, while Partner 1 completes 15 burpees

Tues 7/15/14

WOD- Max Effort 5

 SATURDAY, 7/12/14

You will have approximately 30 minutes to complete the 4 exercises below.  Your goal is to achieve the request repetition maximum (RM) for each exercise, on each arm, before moving onto the next exercise.  It should take you less than 5 sets to achieve the highest weight possible for each RM task.  Record the heaviest weight you used for the requisite RM prescription.

Bottom Up Turkish Getup - 1 RM

Bottom Up Clean and Press- 3 RM

Push Press - 3 RM

2 Hand Swing - 20 RM

Compare to 2/22/14

Thurs 7/10/14

Wed 7/9/14

Tuesday 7/8/14

Mon 7/7/14

Today's class is canceled

Sorry for the inconvenience, but today's kettle bell class is canceled for the July 4 holiday. Regular classes will resume on Saturday, July 5 at 8 and 9 AM. Please plan accordingly. Thank you.

Wed 7/2/14

Tuesday 7/1/14