Jul 23 2014

Training 7/23

Critical Row Calculator

Women

Warm up B

(Speed & Tech)

A. Power Snatch 6×3@70-75% w/ 90 sec rest

B.
10 min EMOM
2 Jerk@70%

C.  DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.
3×5 min Row or Airdyne @ TP w/ 90 secs rest
or
5×3 min @TP w/ 1 min rest

Men

Warm up B

(Speed & Tech)

A. Power Snatch 6×3@70-75% w/ 90 sec rest

B.
10 min EMOM
2 Push Jerks@70% + 4 Pull ups

C.
3×5 min Row or Airdyne @TP w/ 90 secs rest
or
5×3 min @TP w/ 1 min rest

Jul 22 2014

WOD 7/23

Performance & Foundations - Post Test Week
A. 1 RM Hang Squat Clean in 15:00

B. 1 RM Bench Press in 20:00

C. Bench Press:  Max Unbroken Reps @ 85% of 1RM

“Fortitude is the marshal of thought, the armor of the will, and the fort of reason.”-Francis Bacon

 

Jul 22 2014

July Skills Class || Muscle Ups!

Saturday Skills @ 11:00am with The G Team – This Saturday!
photo(7)
 
Who
Coaches Tim Garland & Mark Grande – The G Team!
 
Skill
Muscle Up
 
Prerequisites 
2-3 Strict Pull-ups
2-3 Ring Dips
2-3 Kipping Chest to Bar
“And an A-1 attitude!”
 
Join Mark & Tim this Saturday for some Muscle Up action! Come work on technical steps toward achieving your muscle-up and/or get your first muscle-up before you go! Reservation reserved for athletes who meet the prerequisites, please. 
picstitch

REGISTER HERE

 

Jul 21 2014

WOD 7/22

Performance & Foundations
20:00 For Quality
300 M Run
10 Unweighted Lateral Step-ups (Total)
10 MB Half Moons (total)
10 MB Swings
10 MB Tic Tacs (Total)
10 Speed Skaters (Total)
50 M Farmer Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds

or

Make up Day

“Quality is not an act, it is a habit.” -Aristotle

Jul 20 2014

WOD 7/21

Performance - Post-Test Week
15-12-9-6-3
Thruster @ 95/65
Burpees over bar
8:00 Time Cap

Foundations
12-9-6-3
DB Thruster
NPU Burpees over bar

“All great achievements require time.” -Maya Angelou

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