30/11/11
Wed ,30/11/2011Workout Of the Day
Skill of The Week – Push Jerk
Strength - Max effort push-ups
4RFT
25 DU
15 Snatch @ 75#/50#
FRIDAY DECEMBER 2nd, GYM WILL BE CLOSED FROM 10AM-4PM
Archive for November, 2011
29/11/11
Tue ,29/11/2011Workout Of the Day
Skill of The Week – Push Jerk
Strength - Deadlift 3 @70%, 3 @80%, MAX @90% 10min AMRAP 5 Thrusters @ 155#/100# 200m run 10 KB swing @ 32kg/24kg FRIDAY DECEMBER 2nd, GYM WILL BE CLOSED FROM 10AM-4PM
28/11/11
Mon ,28/11/2011Workout Of the Day
Skill of The Week – Push Jerk
Strength - Press 3 @70%, 3 @80%, MAX @90% " DEATH BY PULL-UPS " with a running clock 1st minute complete 1 pull-up 2nd minute complete 2 pull-ups 3rd minute complete 3 pull-ups continue until the prescribed number of pull-ups cannot be completed in the minute IMMEDIATELY after last round row 1000m FRIDAY DECEMBER 2nd, GYM WILL BE CLOSED FROM 10AM-4PM
27/11/11
Sun ,27/11/2011Workout Of the Day
Skill of The Week – L-sit ( on bars/rings/floor )
OHS 3-3-3-3
SNATCH 1-1-1-1
26/11/11
Sat ,26/11/2011Workout Of the Day
Skill of The Week – L-sit ( on bars/rings/floor )
5 Rounds
5 DL @ 315#/225#
Max HSPU
2min rest
25/11/11
Fri ,25/11/2011Workout Of the Day
Skill of The Week – L-sit ( on bars/rings/floor )
Strength - Back Squat 5 @65%, 5 @75%, MAX @85%
3 RFT
3 Rack Jerk @ 185#/130#
20 DU
10 Strict Chin-ups
24/11/11
Thu ,24/11/2011Workout Of the Day
Skill of The Week – L-sit ( on bars/rings/floor )
Strength - Bench 5 @65%, 5 @75%, MAX @85%
15-12-9
Power Clean @ 165#
Ring Dips
23/11/11
Wed ,23/11/2011Workout Of the Day
Skill of The Week – L-sit ( on bars/rings/floor )
4RFT
500m row
15 box jump @24"/20"
15 kb swings @ 32kg/24kg
22/11/11
Tue ,22/11/2011Workout Of the Day
Skill of The Week – L-sit ( on bars/rings/floor )
Strength - Deadlift 5 @65%, 5 @75%, MAX @85%
4RFT
15T2B
20 Walking Lunge @ 45#/25#
25 Push-ups
21/11/11
Mon ,21/11/2011Workout Of the Day
Skill of The Week – L-sit ( on bars/rings/floor )
Strength - Press 5 @65%, 5 @75%, MAX @85%
10min AMRAP
2 15' Rope Ascents
3 Power Snatch @ 135#/95#