Monthly Archives: Nov 2016

Thursday, December 1st

Performance and Competition are in red A) “Round The World” On the minute, for 40 minutes: Minute 1:  Walking Lunge  Minute 2:  Farmer Carry  Minute 3:  Front Leaning Rest x 30 seconds  Minute 4: Bear Crawl Minute 5:  Assault Bike ...

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Wednesday, November 30th

The Overhead Press -Starting Strength Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Push Press x 5 reps rest 60 seconds  Weighted Pullup x 3 reps rest 60 seconds  Double Under Practice x 30 seconds rest 60...

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Tuesday, November 29th

To Stick to a Bedtime, Think of Sleep Like Exercise- NY Mag Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – Deadlift x 6 reps Even Sets – Dumbbell Bench Press x...

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Monday, November 28th

Switching to Lifting Shoes: Why You Should & What to Expect- Catalyst Athletics Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Front Squat x 5 reps   (add to last weeks weight) rest 60 seconds Single Arm DB...

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Saturday, November 26th

Performance is in red, Competition is in blue A) 3 sets of Hang Snatch High Pull x 4 reps rest 60 seconds Snatch Grip Push Press + 3 SLOW Overhead Squats rest 60 seconds B) For Time at 80-85% effort 30 Pull-ups 30 Box jump overs 24/20 30 AB Mat...

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Friday, November 25th

Performance is in red, Competition is in blue A) 3 sets of: Back Squat x 5 reps (Build to a heavy set of 5) Rest 2 minutes B) 4 Rounds For Times Run 400 meters 15 Thrusters 95/65 15 Burpees Over The Bar Rest 4 minutes Goal is consistent times...

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Thursday, November 24th

HAPPY THANKSGIVING Class schedule today. 7am Open Gym, 8 and 9am Group Class. All other classes cancelled.  Performance and Competition are in red A) In Teams Of Two: 8 Minute AMRAP -8 Hang Power Snatches 95/65 -Max Rep Toes To Bar Partner A...

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Wednesday, November 23rd

Thanksgiving Day:   Open gym 7am                                   Group Class at 8am and 9am.  No noon or evening classes Performance is in red, Competition is in blue A) Every 2 minutes, for 10 minutes: Behind The Neck Split Jerk x

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