Monthly Archives: December 2013

Monday, December 30 Gym will be open at 5:30pm

the gym will be open at 5:30 pm for class to start around 6:00 pm (ish) if you need to come earlier, I will be there at 3:00pm until 4:30 pm   I will be your friend! I posted this … Continue reading

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Monday, December 23

gym will be open at 5:30 pm bring some Christmas cheer if you are so inclined! STRENGTH: 3 sets of  5 double-paused Deadlifts (2 – 3 second pause inches off floor and at knees) Met-Con WOD: Okay, animals, today is going … Continue reading

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Friday morning 6:45 am, December 20

STRENGTH:  3 sets of 5 strict shoulder press/strict back press combo 3 sets of 5 back thrusters work to a heavy jerk Met-Con WOD: 10-8-6-4-2 of the following: Pull Ups Power Cleans Back Squats Heavier each set – last set … Continue reading

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Monday, December 16

http://psychologywod.com/2013/12/15/need-an-opinion-how-about-your-own/ WARM-UP: Burgener warm up STRENGTH:  4 sets of 3 reps of Hang Squat Snatch (heavier each set) start each from the ground lift to full deadlift extension, then lower to just above the knee Met-Con WOD: 4 rounds of … Continue reading

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Monday, December 9

  STRENGTH: Power Snatch: 2 reps on the minute for 8 minutes increase weight each time to a 2 rep max Met-Con WOD: 3 rounds of the following: (if you need to scale the weight, use 95% of last weight … Continue reading

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Monday, December 2

“Don’t take it too hard at first when you don’t feel like you are getting stronger and progressing at each workout. Sometimes you’ll feel weaker, and you’ll be tempted to change your program or dial back the weights. Wait to … Continue reading

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