Wednesday 8.23.17

Wednesday 8.23.17

Gymnastic Work 6 Rounds Goal is unbroken sets so choose reps that will attain that. Use this time to work on these movements. If you don’t have them then this is the time to spend. Although there is a time in wodify, frankly, I don’t care how long it takes you or how many rounds you do. If you are proficient with these movements then push yourself with reps and pace and being UB. Otherwise we will spend about 12 or so minutes on this.  3/2 Deficit HSPU (3″ for men (45# plates) and 1″ for females (15# plates) 8 Toes to bar Conditioning For time 10 KBs (70, 53)+10 lunges w/kb 3 rounds of Cindy 14 kbs+14 lunges 2 rounds of Cindy 18 kbs+18 lunges 1 rd of Cindy 1 Round of Cindy = 5 pull ups, 10 push ups, 15 air...
Tuesday 8.22.17

Tuesday 8.22.17

Weightlifting A. Snatch – Take 12-15 min here 2@60% 2@70% 1@80% 1@90% 1@95% 1@100%+ 1@100%+ Conditioning B. EMOM 15 1st minute: 15 Wall balls (20, 14) 2nd minute: 30 Double unders 3rd minute: 7 Power snatch (95, 65) Power snatch weight should be touch and go. For the double unders, don’t work past...
Monday 8.21.17

Monday 8.21.17

Floors are coming along nicely! We do need to let them cure (about a week) before we start dropping barbells on them. You all have been awesome in your patience and that is certainly appreciated. We will get back to barbell cycling soon…oh don’t you worry. Weightlifting A. Back Squat – Take 15-20min  to work towards 2 efforts at 100% or more 5@60% 3@70% 2@80% 1@90% 1@95% 1@100%+ 1@100%+ Give yourself adequate rest time between sets to assure full recovery Conditioning B. 5-4-3-2-1 Shoulder to Overhead (155, 105) – Please lift over a mat Burpee box jumps (30, 24) 5 min cap Today’s target is to challenge yourself with the weight. If this is too light, go heavier. These should not necessarily be a touch and go weight. As hard as this will be – don’t worry about others times or what weight they used. What are YOU capable...
Saturday 8.19.17

Saturday 8.19.17

Team “Eva” 5 RFT 800m run (switch every 400m) 30 KBs (70, 53) 30 Pull ups Fitness 800m split run 30 KBs (44, 26) 30 Ring...

Friday 8.18.17

Weightlifting A. Shoulder Press (4×2, same weight (85%) B. Good Mornings (3×8, building) Conditioning 3 RFT 15 Toes to bar 500m row 15 OHS (75, 55)