Monthly Archives: September 2016

Wednesday, September 21 Gym Open @ 6:20am

Increasing Strength Without Increasing Load PREPARATION: 3 rounds of: Row 200m 7 Thrusters with the bar 10 Double Unders (20 Singles) STRENGTH: Thrusters as follows: 1 set of 8 reps @ 65/35 1 set of 6 reps @ 95/55 1 … Continue reading

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Tuesday, September 20 Gym Open @ 6:20am

Nicole displays superb position in her KB Swings PREPARATION: 3 rounds of: 15 calorie Row 5 reps of Snatch Press with bar 5 reps of Snatch Push Press with bar 5 reps of OHS with bar STRENGTH: PART A> Every … Continue reading

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Monday, September 19 Gym Open @ 5:20pm

PREPARATION: 3 rounds of: Choose: Run 1 lap of halls/Row 200m/Ski Erg 150m/AirDyne for 1 minute) 5 reps of Complex (1 Power Clean + 1 Front Squat + 1 Push Jerk) with bar STRENGTH: Changin’ it up for a night… … Continue reading

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Friday, September 16 Gym Open @ 6:15am

  PREPARATION: 2 rounds of: Row 250m 10 DB Decline Press (put bench on a plate) STRENGTH: E2MO2M, complete Bench Press as follows: 1 set of 8 reps @ 55% 1 set of 5 reps @ 65% 1 set of … Continue reading

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Thursday, September 15 Gym Open @ 6:20am

PREPARATION: Row 500m 10 Single Leg Deadlifts (each leg) 10 Knees to Elbows Why Do We Single-Leg Deadlift if We Have Two Legs? Written by Cat Blatner Do you incorporate single-leg work into your warm-up? If your answer is no, … Continue reading

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Wednesday, September 14 Gym Open @ 6:15am

PREPARATION: 3 rounds of: Row 150m 10 Strict DBell Press 50 Singles STRENGTH: EMOM for 12 minutes: Odd Minutes: 3 Strict Press @ 75% Even Minutes: 3 Strict Pull Ups REST 2 minutes, and then: complete as many quality reps … Continue reading

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Tuesday, September 13 Gym Open @ 6:15am

Sheamus puts on a Pull Up display:) PREPARATION: Three rounds of: Row 200m 10 reps of High Hang Power Snatch with bar (1st round) 8 reps of Hang Power Snatch (2nd round) 6 reps of Power Snatch (3rd round) STRENGTH: … Continue reading

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