Thurs 7/31/14

WOD - Cardio 5

Saturday, 8/2/14

Descending Ladder ( Record time to completion and weight used)

MAX TIME LIMIT = 15 Min



Turkish Getup - 1 rep each set on each side

Followed by:

1 Arm Snatches - 10, 9, 8,....1 reps

Directions: Start on your back. Use turkish getup to stand up, perform your 10 snatches, then leave the bell up on the 10th snatch. Return to the ground, reversing your turkish getup. Switch sides, repeating the same sequence. When you return to the first side, once you are standing, you will only perform 9 snatches, then go back down to the ground. You will continue in the descending pattern until you end with 1 turkish getup and 1 snatch on each arm.


Compare to 1/25/14

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