Monthly Archives: Oct 2016

Tuesday, November 1st

Master the Muscle-Up -Train Heroic Performance is in red, Competition is in blue, Links are in green A) 7 Rounds For Time 15 Calorie Row 10 Pull-Ups 5 Hang Power Cleans 145/85 (Make this challenging. It should take at least 30 minutes)  B) 4...

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Monday, October 31st

De-stress Training -Think Tank Performance is in red, Competition is in blue, Links are in green A) On the minute, for 6 minutes: Hang Squat Clean x 1 rep (use a weight you can move with ease. Use this as a warmup to front squats) B) 3 sets of...

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Saturday, October 29th

Performance and Competition are in red A) Every 4 minutes, for 24 minutes (6 sets):  1 High-Hang Snatch 10 Burpees 1 Hang Snatch 10 Burpees 1 Below-the-Knee Hang Snatch Start light and work up only as appropriate. Move quickly but deliberately...

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Friday, October 28th

Performance is in red, Competition is in blue, Links are in green, Accessory Work is in orange A) 3 sets of: Back Squat x 5 reps rest 30 seconds  Russian Swings x 20 reps rest 60 seconds  (Warm up and perform 3 medium-havy sets of 5 reps) B) 5...

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Thursday, October 27th

Performance is in red, Competition is in blue A) Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (tough) 15/10 Dips B) 5 Rounds For Times Aggressive 12 Box jump overs 24/20 12 Wall balls 20/14 10/9 ft 12 Sumo Deadlift High...

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Wednesday, October 26th

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Press x 10 reps Rest 30 seconds Dumbbell Bent Over Row x 10 reps Rest 90 seconds (Build to a heavy set of 10 after 2 or 3 warmup up sets...

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Tuesday, October 25th

Zhao Jinhong (-48kg) Clean and Jerking 95kg- Hookgrip Performance is in red, Competition is in blue, Links are in green A) Every 4 minutes, for 32 minutes (8 sets): 40 Double Unders 2 Hang Cleans + 1 Push Press + 1 Jerk ***There is a 10 Burpee...

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Monday, October 24th

Upcoming Training Cycle We’ll do lots of Every-Minute-on-the-Minute (EMOM) work this cycle and mix up how strength training is done during a group class hour. Mondays and Fridays will feature Squats (following Jim Wendler’s 5/3/1 for...

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