Month: June 2014

6.30.14

A.
5 sets:
Front Squat x 1 rep @ 24X1 + 1
Rest 2 minutes between sets.

B.
EMOTM x 7 minutes
Halting Snatch Deadlift + High Hang Snatch @ 70-80%

C.
4 rounds for max reps
1 minute x “Perfect” Push ups
1 minute x BB Jumping Lunges
1 minute x Ring Pull-Ups/Chin-ups
1 minute rest

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6.26.14

A.
Every minute on the minute for 10 minutes:
1st – DB/KB Bulgarian Split Squat x 8 each leg
2nd – Strict Pull-Ups x 4-8 reps

B.
Ascending ladder for 18 minutes:
3 x Muscle-Ups
20 x Double-Unders
10 x Wallball (20/14)
3 x Muscle-Ups
20 x Double-Unders
20 x Wallball (20/14)
3 x Muscle-Ups
20 x Double-Unders
30 x Wallball (20/14)
Etc…

Muscle-Ups and Double-Unders remain the same. Wallballs increase by 10 reps each round. Continue through 40, 50, etc. until time expires.

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6.25.14

A.
3 sets of:
5 – 10 x Handstand Push-Ups
:45 – 1:00 x Weighted Plank
20 – 40 x Double-Unders

B.
5 sets of:
Seated Strict Press x 5 reps
(Build in weight over the course of 5 sets)

C.
3 rounds for time:
400m Run
20 x Kettlebell Swings (53/35)
15 x Shoulder 2 Overhead (115/75)
10 x Lateral Burpees over bar

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6.23.14

A.
6 sets:
Front Squat x 2 reps @ 32X1
Rest 2 minutes between sets.

B.
EMOTM x 8 minutes
High Hang Snatch @ 70-80%

C.
3 sets:
400m Run
Max reps toes to bar
Rest :90

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Week one finished with a bang! Huge thanks to everyone who has come down to workout, sign up, or just say hi. It’s amazing to see the birth of a new community. Nothing but positive vibes and good people.

The rig is finally here thanks to Ralph from Odin Strength Equipment. Make sure you guys come check it out ASAP if you haven’t already.

Schedule Reminder
AM: 530-8-9-10
PM: 4-530(open gym)-630-730

6.18.14

A.
3 sets of:
5 – 10 x Handstand Push-Ups
:45 – 1:00 x Weighted Plank
20 – 40 x Double-Unders

B.
6 sets of:
Seated Strict Press x 6 reps
(Build in weight over the course of 6 sets)

C.
3 rounds for time of:
100′ Burpee Broad Jump
100′ Overhead Walking Lunge with a plate (45/25)