Friday July 8 2011

Warm Up, TnB: Lunges, Inchworm, Duck Walk
Strength: Bench Press/Back Squat 3x5 80,85,90%
Nicole: 50 40 30 20 10 D/Us,S/U's

Thursday July 7 2011

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Warm Up: 12 min include 10 Pull Ups.
Mobility: Couch/Glutes

Wednesday July 6 2011

Warm Up: Dynamic Stretching
3 x 10 Squats, 10 KB'S 5 Burpies
Skill: Split 12 min Rings,Ropes
Wod, AMRAP 12 min of:
10 P/U's,5 Snatches 75% max, 3 OHS
Mobility

July is here

Our Paleo challenge is extended until the end of July. How is everyone doing? Don't forget winner gets a free month of training.'

The Element Team Challenge is in September. Step right up. Deadline to sign up is Sept 1 but it will sell out quickly.

We will be experimenting with implementing a rigid strength component. Be prepared.

Our 7 A.M class is up and running.

Tuesday July 5 2011

Warmup: 3 x’s thru:
30 sec D/U’s
30 sec plank
5 mountain climbers
30 sec squat hold
5 pass thrus (shoulder dislocates)

Strength:
Press
3x3
80%/85%/90% of 1RM

Squat
3x3
80%/85%/90% of 1RM

Conditioning:
“Prowler Flu”

Sunday July 3, 2011

Warm Up: 12 min. Include
10 Shot throughs and 1 min HSPU
Wod:Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

Saturday July 2nd 2011

Warm Up: 12 Min. Include 45 sec of false grip hang and 10 HSPU.
Skill: Transition and high chest Snatch/Push Press
Wod-Pain Storm:


400 M Run
30 High Chest Snatch 75/55
30 Hollow Rock
30 Push Ups
800 M run
30 Burpees
30 Push Press 75/55
30 Box Jumps
400M Run
30 KB Swings
30 Double Unders
30 Squats