Blog Archive

Home
Author Archive: Neal Thompson
Page 13
21 Apr 2015

042215

By There are no tags 0 comments

Conditioning: 3 rounds for time
15 Front rack lunges, 115/75
15 T2B

Strength/Skill:
A. Ring Dips – 3 x max reps
B. Flex Arm Hang – 3 x max time, rest as needed

20 Apr 2015

042115

By There are no tags 0 comments

Conditioning: Complete for time

Run 600m
Row 800m
Run 1000m
Row 1000m
30 Pull-ups
30 Push-ups

19 Apr 2015

042015 – Patriots Day

By There are no tags 0 comments

Strength: Back Squat

4×8 – straight sets

ABS: 100 reps from the hang position

Limited Class Schedule: 6am, 7am, 5:30pm

Edward Korona Jr Usbf liked this post
18 Apr 2015

041915

By There are no tags 0 comments

Complete as a relay in a team of 3-4

Reps of 9-6-3 for time
Strict handstand pushups
Hang power cleans, 160/110
Burpees

17 Apr 2015

041815

By There are no tags 0 comments

Complete for time

Row 5000m

Every 1000m step out from the rower and perform 3 rope climbs

Edward Korona Jr Usbf liked this post
17 Apr 2015

FIRE IT UP! PATRIOTS DAY

By There are no tags 0 comments

FIRE IT UP

Great week of training everyone! Tuesday produced a great amount of PR Bell moments with the Push Press, it even generated a PR Train/Congo Line at the 5:3o pm class! I even got Keith C to participate. Boom! Fire It Up! Fire It Up!

Omri returned from Israel last evening and proceeded to TRIPLE PR in some lifts. He was satisfied and went home to bask in all of his glory. :-)

Let’s keep the PR’s coming today with the front squat. See you in the gym.

PATRIOTS DAY 

Monday is Patriots Day and Marathon Monday. It is a wonderful day and logistically it can be a nightmare to navigate around Boston.

This year we will be open for the morning classes: 6 & 7 AM and then closing for the middle of the day. We will reopen for ONE class in the evenings 5:30pm.

Please mark your calendars.

PROGRAMMING

Sunday 4/19
Conditioning: Team Relay Event
Reps of 9-6-3 for time
Strict handstand push ups
Hang power clean, 160/110
Burpees

ABS: 200 reps

Monday 4/20
Strength: Back Squat
4×8 Straight Sets

ABS: 100 reps All hanging

Tuesday 4/21
Conditioning: Complete for time
Run 600m
Row 800m
Run 1000m
Row 1000m
30 Pull-ups
30 Push-ups

Wednesday 4/22
Conditioning: 3 rounds for time
15 Front rack lunges, 115/75
15 T2B

Strength/Skill:
A. Ring Dips – 3 x max reps
B. Flex Arm Hang – 3 x max time, rest as needed

Thursday 4/23
Strength/Skill:
A. Bench Press – 4×8 Straight sets
B. Band Pull Aparts – 4×24 reps

Conditioning: 600m Sandbag repeats
3 rounds with 2 minutes rest between

Friday 4/24
Strength: Clean 2RM

Conditioning: Reps of 21-15-9 of
Hang squat clean, 95/65
Ring Dips

16 Apr 2015

041715

By There are no tags 0 comments

Strength: Front Squat
5-3-2-1-1-1

Conditioning: 3 rounds for time
Run 400m
15 Front Squats, 155/105

15 Apr 2015

041615

By There are no tags 0 comments

AMRAP 20

10 Alternating DB Snatches, 55/35
10 Alternating Pistols
10 Burpees

Strength does not come from physical capacity. It comes from an indomitable will.
~Mahatma Ghandi

Edward Korona Jr Usbf liked this post
14 Apr 2015

041515

By There are no tags 0 comments

They didn’t what it good. They wanted it Wednesday.
~ Robert Heinlein

Skill/Strength:
A. Turkish Get-up – 3 each arm x 6 sets
B. Push-ups (submax effort) x 6 sets at a 2121 tempo

Power/Endurance: EMOM 10
2 Snatch

Snatches are full squats and add weight as you are able

13 Apr 2015

041415

By There are no tags 0 comments

Strength: Push Press
5-3-2-1-1-1

Conditioning: Reps of 21-15-9 for time (10 min cap)
Power Clean, 135/95
Pull-ups

Edward Korona Jr Usbf liked this post

1 10 11 12 13 14 15 16 78