Work Out of the Day for september
1.a) Bench press 5-5-5 1.b) Floor press 7-7-7 2.) 21-18-15 Reneagde row(30/20) Burpees 12-9-6 Handstand push-ups KBS 70/53 *no rest between couplets 15 minute cap 3.)Accessory 50 DB incline press
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Workout of the Day for Thursday, January 8th: Deadlift Duo
Deadlift 5-5-5 straight set -THEN- 3RFT: 15 wall ball 20/14 15 box jumps 24/20 Run Rnd 1 = 100m run Rnd 2 = 200m run Rnd 3 = 300m run _____________________________________ Tomorrow’s WOD This is one rep: 1. Power Clean 1. Front Squat 1. Push-Press 1. Back Squat 1. Push-Press[…]
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Workout of the Day for Friday, December 12: HSPU progressions
Strength/Skill: Handstand Push-up Progression We will spend a large chunk of class working on this. Then, 4RFT: 10 K2E 15 Air Squats ______________________________ Tomorrow’s WOD 25 HSPU 400M Run 25 Strict Pull-Ups 400M Run 25 Dips 400M Run 25 Squat Jumps 400M Run
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Workout of the Day for Tuesday, December 2nd: Pull-Up Progression
If your end-of-the-year goal is to get your first pull-up, you need to be here! Strength/Skill: 3X8 Pendlay Row 3×3 Pull-Up Negatives 10-15 Unbroken Kips/max set strict pu’s then, 3RFT: 15 Wall Ball 20/14 15 Push-Ups Tomorrow’s WOD 750M Row 10 DL 225/155 30 Sit-Ups 500M Row 15 DL 30[…]
Read More »The Down andDirty on Goal Setting
When is the last time you set a goal? And I mean really set a realistic goal? Did you reach that goal? Was it hard or was it easy? And has anyone ever told you how to set goals so that they are achievable? Here is some goal-setting advice that[…]
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Workout of the Day for Thursday, July 24th: Hang Cleans
Deadlift: 5-3-1+ then, 3RFT 3 Hang Power Cleans AHAP (as heavy as possible) 15-Push-Ups Tomorrow’s WOD Shoulder Press 5-3-1+ Death by 50M Sprints
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Kai Greene Guest Posing at the Eastern USA’s
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Body Transformation: Adam Capps Sent 170 Pounds Packing!
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