Thursday, December 6, 2012

Back squats

Workout of the Day

Warm up
Run 400 m or row 500 m
10 push ups
10 sit ups
10 squats
10 pull ups or ring rows
Group mobility

Skill
10 min of double under work

Conditioning
25-20-15-10 rep rounds of the following:
Back squats (135 / 95 lbs)
Knees to elbows
Box jumps (24 / 20 in)

You are never too old to set another goal or to dream a new dream. -CS Lewis

Wednesday, December 5, 2012

Andy snatchin’

Workout of the Day

Warm up
Row 500 m or run 400 m
Group Mobility

Strength
Every 45 seconds for 12 minutes,
do 1 Hang Snatch @ 70 % of 1RM

Conditioning
For time, complete the following:
Row 1000 m
Run 800 m

If it wasn’t hard, everyone would do it. It’s the hard that makes it great. -Tom Hanks

Tuesday, December 4, 2012

Rob swinging the sh*t outta some kettlebells

Workout of the Day

Warm up
3-5 min of jump rope (work on double unders and speed steps)
Group mobility

Skill
Handstand walks/holds

Conditioning
18 Min AMRAP:
15 Kettlebell Swings (53#/35#)
12 Hand Release Push Ups
9 Pull Ups

Your mind will quit 100 times before your body ever does. Feel the pain and do it anyway.

Monday, December 3, 2012

Russ doing some standing bench presses.

Workout of the Day

Warm up:
Run 400
Group mobility

Strength:
Front Squat
5-5-5-5-5

Conditioning:
“Grace”
30 Clean and Jerks (135 /95 lbs)

In life you are either a passenger or a pilot, it’s your choice. -Unknown

Friday, November 30, 2012

Steve showing his snatch

Warm up
Group Mobility
Medicine ball drills

Strength
10 Min EMOM 2-3 power clean and jerks (split)
Moderately heavy, work on form

Conditioning
12 min AMRAP of
80 foot bear crawl
20 Walking lunges
10 Ring dips

Everything that you will ever need to accomplish any goal that you will ever set is sitting & waiting patiently inside of you.

Thursday, November 29, 2012

CJ working on his triple extension (ankles, knees, hips)

Workout of the Day

Warm up
Run 400 m
Group mobility

Conditioning
4 rounds for time of:
400 m run
20 Wall balls (20 / 14 lbs)
10 Hang power snatches (115 / 75 lbs)

You cannot escape the responsibility of tomorrow by evading it today.
-Abraham Lincoln

Wednesday, November 28, 2012

David is good at HSPU

Workout of the Day

Warm up
Row 500 m or run 400 m
then 2 rounds of
10 Push ups
10 Ring rows
Group Mobility

Strength
Deadlift 3-2-2-1-1-1-1

Conditioning
10 min AMRAP of
6 Deadlifts @ 55% of 1RM
30 Lateral jumps (over barbell)
12 Handstand push ups

Successful people are not gifted; they just work hard, then succeed on purpose.
– G.K. Nielson

Tuesday, November 27, 2012

Lindsey perfecting her form

Workout of the Day

Warm up
Run 400 m or row 500 m

Skill
Double Unders

Conditioning
5 Rounds of:
12 Overhead Squats (95#/65#)
12 Pull Ups
12 Burpees

Tell me and I forget. Teach me and I remember. Involve me and I learn.
– Benjamin Franklin

Monday, November 26, 2012

Mike the power lifter

Workout of the Day 

Warm Up
Run 400 m
12 Sit ups
12 Squats
12 Push ups

Strength:
High bar backsquat
1-1-1-1-1 (18 min cap)

Conditioning:
10 Min AMRAP
12 Kettlebell Deadlift Highpulls
10 1-Armed Russian Kettlebell Swings (each arm)
8 Gobblet Squats
200 M run

***Pick your weight and use that weight for all of the movements.

I’m a great believer in luck and I find the harder I work, the more I have of it.
-Thomas Jefferson

Friday, November 23, 2012

Workout of the Day

Just want to remind everyone we’re closed all day today (Friday) and tomorrow (Saturday). We will be at the gym for a few hours on Sunday. I will post exactly when on Sunday morning on here and the facebook page.

If you really want a workout check out the travel wods.

Hope you have a great rest of the weekend and let me know if you need anything!

-Evan