WOD June 1st

To all Clients! Be Aware of our upcoming Events!

-June 2nd: Olympic Lifting Class @ 9 am to 3 pm (please come ready to workout and come early before 0845)

-June 9th: Workout for “Hope” Ask Staff for Details

-June 10th: Nutrition Class @ 11 am to 1230 pm (a must need for all our clients and coaches) We need to fuel our motors for success!

-June 17th: Our First Gymnastics Class Taught by our own Super Star- Amber Graupner! Ask Staff for Details

Hope to see you all there!!

Strength: Max Strict Pullups- 3 Rnds – 2 minutes rest period sets (If using a band- use one band lower in resistance for pullups)

WOD:

15-12-9 Reps of:

Burpee Box Jumps

DB Thrusters 35/25

Core: 200 Meter DB Farmers Walk (As Heavy as you can)

6/1/2012

10 min to establish 1rm 3 position snatch

Conditioning:

3 rounds

20 HR push ups

7 Deadlift 275/205#

CORE: 40 KTE’s

5/29/2012

Strength

Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

WOD May 27th

Happy Memorial Day Weekend!!! In Honor of our service members- its team WOD day!

In Teams of 3 do the following (1 team member working at a time)

Row 1600 meters

50 Burpees

60 Wall Balls

80 Box Jumps

200 Meter KB Farmers Walk (KB in Clean Position)

5/25/2012

WOD 120525:

15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.

-then-

For total time:

25 Box Jumps

3 rounds of:
15 Wall Balls
50 Double-Unders

25 Box Jumps

CORE:  45 Plate Sit ups 45/25#

5/24/2012

Strength: Practice 3 position Clean

5 Rounds for time:

10 single arm kb squat cleans 53/35#

10 burpees

10 Ring Dips

Core: 3min Amrap Hollow Rocks

5/23/2012

15 minutes to Practice the 3 Position Snatch.

-then-

Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU

For time.

5/22/2012

WOD 120522:

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM

-then-

“The (medium) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 155/105#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

CORE:  30 floor sweepers