Monthly Archives: Aug 2015

Tuesday, September 1st

Performance is in red, Competition is in blue, Optional Conditioning is in pink, Demo videos are in green. A) Every 2 minutes, for 10 minutes (5 sets): Hang Power Snatch x 2 + Overhead Squat x 2 reps B) 3 sets of: Strict Knees to Elbows x 6-8...

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Monday, August 31st

New Class Monday, Wednesday and Friday this week at 6am!! A) 3 sets of: Back Squat x 8 reps @3010 Rest 60 seconds Ring Row x 10-12 reps @2111 Rest 60 seconds Plank x 30-45 seconds Rest 60 seconds Double Unders x 60 seconds Rest 60 seconds B) 4...

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Saturday, August 29th

A) 8 Minute AMRAP Row 150m 25 Double Unders 5 Handstand Pushups Rest 4 minutes B) 8 Minute AMRAP 10 walk lunges 10 Russian Swings 1.5/1pd 10 Abmat Situps Rest 4 minutes C) 8 Minute AMRAP 2 unbroken Muscle Ups 7 GHD situps 3 Power Snatches 115/75...

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Friday, August 28th

A) On the minute, for 9 minutes: Minutes 1: 6-8 Ring or Stationary Dips Minutes 2: 45-60 second Nose-to-Wall Handstand Hold or Handstand Wall Run Minutes 3: Alternating Pistol Progressions x 6-8 each leg B) Every minute, on the minute, for 24...

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Wednesday, August 26th

A) 3 sets of: Split Squat x 10 reps @3010 Rest 60 seconds Support Hold on rings x 15-20 seconds (top of dip) Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds B) On the minute, for 30 minutes: Minute 1 – 6 Burpees + 6 Pull-ups ...

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Tuesday, August 25th

A) Every 90 seconds, for 9 minutes (7 sets): High Hang Power Snatch + Hang Power Snatch + Overhead Squat B) 3 sets of: Seated Behind The Neck Press x 6 reps @3010 Rest 60 seconds C) 3 sets of: Close Grip Bench Press x 6 reps @3010 Rest 60 seconds...

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Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531