3.31.14

The end of March = beginning of a new strength cycle!

A. Back squat 5, 5, 5+

B. 4 sets: 3-position snatch, working up to 70% max snatch

C. 7 min AMRAP:
7 DB snatch/arm
7 TTB

3.28.14

14.5! Last Open WOD!

Get psyched for next week.. we'll be starting a new strength cycle!

3.27.14

A. 4 rounds:
15 sec air squats
15 sec jump tucks
15 sec mountain climbers
15 sec jumping jacks

B. 3 rounds:
1 min DUS
1 min rest
1 min wall balls
1 min rest
1 min ring rows
1 min rest

C. Beach bod
30 sec plank hold
15 sec rest
30 sec right side plank
15 sec rest
30 sec left side plank
15 sec rest

3.25.14

A. Every two minutes for 10 min:
3 full cleans @ 65-75% max

B. 3 min AMRAP:
3 thrusters
6 box jumps/step ups
*repeat two more times, 2 min rest between sets*

C. Beach bod
3x10 strict pull-ups (CTB if possible)
3x10/arm DB rows

3.24.14

A. Every 2 minutes for 10 minutes:
3 full snatches @ 65-75% max

B. 14.1
10 min AMRAP
30 DUs
15 power snatches @ 75#

C. Beach bod
3x10 Knees to elbows (strict, no kip) - may use elbow straps
3x10/side weighted twists

See you Monday!

Class is CANCELLED!

Everyone is welcome to come to Eddie's bowling birthday party at Showtime Bowl at 8!

3.20.14

Open workout 14.4 tomorrow! Get ready!

A. Every two minutes for 20 minutes:
5 air squats, 5 push-ups, 5 sit-ups (abmat), 5 pull-ups

B. Clean and jerk technique work w/empty barbell

C. 3x10 bicep curls
3x10 tricep extensions

3.18.14

A. Every two minutes for 10 minutes:
3 bench press @ 70-80% 1RM

B. MU transition work

C. 3 rounds of:
1 min row
1 min KBS
1 min TTB
1 min rest

D. 3 sets of:
10 ring dips (strict)
10 HSPU (strict)
10 L-sit pull-ups

3.17.14

A. Every two minutes for 10 minutes:
3 front squats @ 70-80% 1RM

B. 21-15-9
DB thrusters
CTB pull-ups

C. 3 sets of:
1 min plank
1 min side plank (right)
1 min side plank (left)

3.11.14

A. Front Squat 5x5
Tall box jump 5x1

B. 21-15-9-15-21
Power cleans
Box jumps

C. 3x20 GHSU
3x10/side weighted twist

3.10.14

No class this week on Thursday or Friday! If you will be here and do want to come in on those days, talk to me after class today!

A. 5x3 strict press
5x3 strict weighted pull-ups

B. 5 rounds:
15 wall balls
15 TTB
*at the top of every minute, 3 burpees*

C. For time:
75 dips

3.7.14

Open workout 14.2!

3.6.14

Tomorrow, we will be doing Open workout 14.2 - get excited!

A. 5x5 thrusters @45# (working on form/technique/flexibility)

B. 3 rds @ an easy pace:
500m row OR .5 mile bike OR .25 mile treadmill
25 air squats
20 sit ups
15 light KBS
10 ring rows

C. Beach bod wod!
3x5-10 reverse crunches
3x10 floor wipers

3.4.14

A. 5x3 Strict press working up to a heavy set for the day

B. For time:

10…1 shoulder to overhead

1…10 box jumps

C. Beach Bod WOD!

3x10 supine ring rows

3x10 ring rips

3.3.14

March.. It's almost time for spring break! At the end of every day this month, we'll have an optional "beach bod" workout, so y'all can all look good for the beach!

A. Front squat 5x3 working up to a heavy set for the day

B. 5 min AMRAP:
5 power cleans
10 burpees over the bar

5 min rest

5 min AMRAP:
Burpee MUs (or burpee CTB pull-ups)

C. Beach Bod WOD:
3x15 GHSU
3x10/side Russian twists (weighted)