Monthly Archives: September 2016

Friday, September 30 Gym Open @ 6:10am (6:35am for Sharpy)

PREPARATION: Three rounds of: Row 300/350/200m 12/10/8 reps of DBell Bench Press 12/10/8 reps of Reverse DBell Flyes STRENGTH: E2MO2M, complete Bench Press as follows: 1 set of 7 reps @ 60% 1 set of 4 reps @ 72.5% 1 … Continue reading

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Thursday, September 29 Gym Open @ 6:10am

Happy Anniversary to these two DicFittin’ lovebirds… PREPARATION: 3 rounds of: 30 seconds Row 30 seconds Farmer’s Carry @ 53/35 30 seconds of Sit Ups 30 seconds of KB Swings STRENGTH: This is a quick and relatively light “Strength” primer … Continue reading

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Wednesday, September 28 Gym Open @ 6:15am

Bear Power… PREPARATION: 2 rounds of: Row 2 minutes 4 reps of the Complex of: 1 Power Clean + 1 Squat Clean + 1 Clean and Jerk with bar STRENGTH: Every 90 seconds minutes, for 6 minutes (4 sets): 2 … Continue reading

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  PREPARATION: Three rounds of: Row 250m 7 OHS with bar 7 KB Snatch (each hand) STRENGTH: EMOM, complete the following: 3 sets of 1 rep High Hang Power Snatch 3 sets of 1 rep of Mid-Thigh Power Snatch 3 … Continue reading

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Monday, September 26 Gym Open @ 5:20pm

PREPARATION: Run 1 lap 10 Gobet Squats 10 Split Squats 10 Everett Clean Pulls STRENGTH: E2MO2M, for a total of 5 rounds, complete the following Complex: 1 Hang Power Clean + 1 Front Squat + 1 Push Press start at … Continue reading

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Friday, September 23 Gym Open @ 6:20am

PREPARATION: Three rounds of: Row 300/350/200m 12/10/8 reps of DBell Bench Press 30/20/10 reps of Band Pull Aparts STRENGTH: E2MO2M, complete Bench Press as follows: 1 set of 7 reps @ 60% 1 set of 4 reps @ 70% 1 … Continue reading

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Thursday, September 22 Gym open @ 6:20am

Katie brings cookies… PREPARATION: Row 400m 10 slow and controlled KB RDL’s 10 Good Mornings 10 Single Barbell Deadlifts @ 65/45 STRENGTH: Instead of Deadlifts for Strength (we are doing some in the Met-Con), we will be doing: Trap Bar … Continue reading

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