Monthly Archives: May 2016

Tuesday, May 31 Gym Open @ 6:15am

  Rusty, as always is right, the Nutrition seminar is in two weeks (not net week) on June 13th. PREPARATION: 2 rounds of: Row 20 calories 10 OHS with bar STRENGTH: Every minute, on the minute, for 8 minutes: 1 … Continue reading

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Monday, May 30 Gym Opne @ 5:20pm

don’t forget the Nutrition Seminar at 7:00pm after class  on June 13th with Hari Ghuman bring water bottles for tonight’s class PREPARATION: run 2 laps side shuffle main hallway there and back once 5 Bear Complexes with empty bar Clean … Continue reading

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Friday, May 27 Gym open @ 6:15am

PREPARATION: 2 rounds of: Row 250m Seated KB Strict Shoulder Press (sit on floor) STRENGTH: 5 sets of 5 reps of Bench Press @ 75% warm up with 2 sets @ whatever is comfortable Met-Con WOD: 18 Deadlifts @ 115/75 … Continue reading

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Thursday, May 26 Gym Open @ 6:15am

PREPARATION: 2 rounds of 20 calorie Row 10 Good Mornings 10 One Legged Deadlift with KBs STRENGTH: Deadlifts as follows: 2-3  warm up sets as you feel 5 sets of 5 reps @ 75% Met-Con WOD: As many rounds as … Continue reading

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Wednesday, May 25 Gym Open @ 6:15am

PREPARATION: 4 rounds of: Row 20 Pulls 10 Seated KB Strict Press and then: 10 Anti-Extension Deadbugs STRENGTH: Every 90 seconds for 10 rounds (15 minutes) complete the following: 1 Hang Power Clean +  Hang Squat Clean increase weight each … Continue reading

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Tuesday, May 24 Gym Open @ 6:15am

  PREPARATION: Rowing 400m, 300m, 200m 12, 10, 8 OHS with 65/45 STRENGTH: 20 minutes to build to a 1 rep Max of the following Complex: 1 Snatch + 3 Overhead Squats Met-Con WOD:  3 rounds of the following for … Continue reading

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Monday, May 23 Gym Open @ 5:00pm

PREPARATION: MOM for 5 minutes: 10 Goblet Squats 8 Snatches Right 8 Snatches Left STRENGTH: now hat we established some new back squat PRs, let’s see where our Front Squat is at Front Squat as follows: Set 1 – 3 … Continue reading

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