Monthly Archives: June 2016

Tuesday, June 21 Gym Open @ 6:15am

PREPARATION: 27-18-9 of: Calorie Row Push Press with bar STRENGTH: E2MOM complete the following Complex for 6 rounds: 1 Power Snatch + 1 Squat Snatch + 2 OHS increase load as form allows Met-Con WOD: 5 rounds for time of: … Continue reading

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Monday, June 20 Gym Open @ 5:15pm

PREPARATION: Run 2 laps 10 Pause Goblet squats (really open hips; get back on your heels; upright torso)  try a few of the exercise from video below STRENGTH: Back Squat as follows: E2MOM for 12 minutes (6 sets): Set 1: … Continue reading

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Friday, June 17 Gym Open @ 6:15am

PREPARATION: 550m Row 15 Seated DBell Press 12 DBell Rows STRENGTH: Bench Press as follows: 7 Sets of 3 @ heavier each round REST as needed between sets Dumbbell Bent Over Rows 3 Sets of 10 Dumbbell-Weighted Abmat Sit-Ups 3 … Continue reading

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Thursday, June 16 Gym Open @ 6:15am

PREPARATION: 2 rounds of 20 calorie Row 10 Good Mornings 10 One Legged Deadlift with KBs STRENGTH: Deadlift as follows: E2MOM for 12 minutes (6 sets): Set 1: 10 reps @ 55% Set 2: 8 reps @ 60% Set 3: … Continue reading

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Wednesday, June 15 Gym Open @ 6:15am

PREPARATION: run 3 laps 5 Bear Complex @ 65/45 STRENGTH: Take 15 minutes to build to today’s 1 rep Max  Push Press Then: Six  sets of: 3 reps of Split Jerk  @ 75% Rest 90 seconds Met-Con WOD: Every 6 … Continue reading

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Tuesday, June 14 Gym Open 6:15am

PREPARATION: Row 30 Calories 15 OHS with bar 12 Hang Power Snatch 10 Hang Power Clean Row 20 Calories STRENGTH: Every 40 seconds for 8 minutes: 1 Power Snatch @ 75% Rest 4 minutes Every 40 seconds for 8 minutes: … Continue reading

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Monday, June 14 Gym open @ 5:20pm

don’t forget to invite your pals the session will take place n the Weight Room after our class as the KB class is outside please bring $5 cash PREPARATION: posted Monday STRENGTH: Back Squats as follows: Set 1: 8 reps … Continue reading

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