25 Jun 2015

062615

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Strength/Skill: A. Bench Press – 6×3 (3 warm up sets then 6 straight sets)
B. 1 Rope Climb (Rx+ legless rope climb)

Conditioning: AMRAP 12
Run 400m
50 Air Squats

Jump Rope WOD liked this post
24 Jun 2015

062515

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Skill/Strength: (BB1)1. Heaving Snatch Balance – 3×3 (add 5-10# more than 6/1)

2. Hang Squat Snatch – 6×2 (add 5# more than 6/1)

Conditioning: 3 rounds for time
40 Double unders
21 Swings, 32kg/24kg
10 Pull-ups

23 Jun 2015

062415

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Strength/Skill: Front Squat 3RM

then, 3×12@75%

Conditioning: Every OTHER Minute On the Minute
Wallball Shots – max reps
M-20, F-15

Jump Rope WOD liked this post
22 Jun 2015

062315

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Skill/Strength: (G3)Handstand Push-ups – 10×3 reps (increase ROM compared to 6/11)

Conditioning: “Jerry”
For time
Run 1 mile
Row 2k
Run 1 mile

21 Jun 2015

062215

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Strength/Skill: (BS 2)Back Squat – 10×2 reps (add 5-10 pounds more than 6/12)

Conditioning: Partner WOD
Alternating 6 rounds for time each
6 Push Press, 135/95
6 Hang Power Clean, 135/95
6 CTB Pull-ups (RX+ 6 Bar Muscle-ups)

Edward Korona Jr Usbf liked this post
20 Jun 2015

062115

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“Father’s Day”
Strength/Skill: (BB2) Snatch – 7×2 reps @ 90% of 6/13
use your most recent 1RM if you didn’t train on 6/13 or 92.5% of your 2RM

Conditioning: “Tumilson”
8 rounds for time
200m Run
11 Dumbbell Burpee Deadlift, 60#

19 Jun 2015

062015

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Complete for time as a TEAM of 3 relay style
Row 1k
75 Squats
50 Double Unders
25 Pull-ups

19 Jun 2015

FIRE IT UP FRIDAY! 061915

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FIRE IT UP! FIRE IT UP!

A little bit of competition, when healthy, is a great thing. Yesterdays conditioning piece of 50 burpees was a great test. It became even better when a little jawing came down from our “eldest” of tribal elders Nigel, aka “Pencil Neck”, questioned Omri’s, newly crowned “Top Knot”, work capacity. Top Knot proceeded to finish his 50 burpees 30 seconds faster than Pencil Neck with a time of 2:35. A little bit of competition is a good thing indeed.

topknot

GROWING

On Wednesday Abigail, my 5 year old, graduated from her Pre-K program. It is amazing how fast time goes. I was just having a conversation with Thor and he was discussing how his house is now an empty nest since his youngest is beginning college. Blink and before you know it, 10 years has passed.

It is so important to live your life in the present. Enjoy each and every moment you have with those you love and do the things you enjoy to do. Our role here is to get you into the best shape possible so you can continue to enjoy everything at a very high quality.

An excellent tool to help you grow into even better fitness is the Athlete Level’s 1-4 that we have on the wall leading up into the offices and lounge. These are a guide to assist your personal development to becoming the best possible version of you. Next week I am going to post up two blogs that will explain better how to use the standards and how we can help.

PROGRAMMING

This begins the 4th week of our Snatch, Back Squat, & Handstand Pushup focus. Be sure to be recording the results for comparison and improvement from week to week, increase the intensity when you can.

Sunday 6/21 “Father’s Day”
Strength/Skill: (BB2) Snatch – 7×2 reps @ 90% of 6/13
use your most recent 1RM if you didn’t train on 6/13 or 92.5% of your 2RM

Conditioning: “Tumilson”
8 rounds for time
200m Run
11 Dumbbell Burpee Deadlift, 60#

Monday 6/22
Strength/Skill: (BS 2)Back Squat – 10×2 reps (add 5-10 pounds more than 6/12)

Conditioning: Partner WOD
Alternating 6 rounds for time each
6 Push Press, 135/95
6 Hang Power Clean, 135/95
6 CTB Pull-ups (RX+ 6 Bar Muscle-ups)

Tuesday 6/23
Skill/Strength: (G3)Handstand Push-ups – 10×3 reps (increase ROM compared to 6/11)

Conditioning: “Jerry”
For time
Run 1 mile
Row 2k
Run 1 mile

Wednesday 6/24
Strength/Skill: Front Squat 3RM

then, 3×12@75%

Conditioning: Every OTHER Minute On the Minute
Wallball Shots – max reps
M-20, F-15

Thursday 6/25
Skill/Strength: (BB1)1. Heaving Snatch Balance – 3×3 (add 5-10# more than 6/1)

2. Hang Squat Snatch – 6×2 (add 5# more than 6/1)

Conditioning: 3 rounds for time
40 Double unders
21 Swings, 32kg/24kg
10 Pull-ups

Friday 6/26
Strength/Skill: A. Bench Press – 6×3 (3 warm up sets then 6 straight sets)
B. 1 Rope Climb (Rx+ legless rope climb)

Conditioning: AMRAP 12
Run 400m
50 Air Squats

Edward Korona Jr Usbf liked this post
18 Jun 2015

061915

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Skill/Strength: (G2)Handstand negatives – 6 x 5 sets with a tempo one second slower than 6/7. If you missed 6/7, then you should move at a tempo of 3 count down to one AbMat.

Conditioning: Complete reps of 21-15-9 for time
Deadlift, 225/155
Pull-ups (Rx+ CTB Pull-ups)

17 Jun 2015

061815

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Strength/Skill: (BB1)Back Squat – 4×12, same weight across all 4 sets. Load the bar heavier than 6/2.

Strength/Skill: Push Press – 3×3, use the same weight across all 4 sets. ~90-95%

Conditioning: For time
50 Burpees with a 6″ overhead reach


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