Monthly Archives: October 2016

Monday, October 31 Gym Open @ 5:15pm

Hallow’een WOD on Monday night! Costumes are encouraged! PREPARATION: Complete the following two exercises. Use the hall if you need space. Tag your workout buddies! @andyldooley @nikkimetzger getting in some buddy workouts at @activprayer Exercise 1. 15-20 reps then switch! … Continue reading

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Friday, October 28 Gym Open @ 6:15am

PREPARATION: EMOM for 8 minutes of: Minute 1 – 10 reps of Strict Bell Press Minute 2 – Hollow Hold for 30 seconds Minute 3 – 10 reps of DBell Row Minute 4 – Active Hang from the bar for … Continue reading

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Thursday, October 27 Gym Open @ 6:15am

PREPARATION: Row for 5 minutes 10 Bird Dogs on Bench 10 Banded Good Mornings 10 Cat/Cow Stretch refer to video below regarding breathing and bracing STRENGTH: Deadlift as follows: 5-5-3-3-1-1-1 heavier each round based on form and feel REST 2 … Continue reading

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Wednesday, October 26 Gym Open @ 6:15am

PREPARATION: Row 500m easy try the drills from Ryan Debell STRENGTH: Every 90 seconds, for 6 minutes (4 sets): Hang Clean + Clean @ 70-80% (build through the 4 sets) Immediately followed by… Every 2 minutes, for 10 minutes (5 … Continue reading

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Tuesday, October 25 Gym Open @ 6:15am

PREPARATION: Snatch Warm Up 3 Snatch High Pulls from the Hip 3 Muscle Snatch from Knees 3 Behind the neck snatch Press 3 Power Snatch From the knees + Overhead Squat 3 Snatch Balance Sots Press: 3 sets of 3 … Continue reading

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Monday, October 24 Gym Open @ 5:15pm

Two real-life action heroes get together again PREPARATION: Three rounds of: Run 1 lap of halls (run tech hallway backwards) 10 Goblet Squats (lap 1); 8 Tater GS (lap2); 6 1and 1/4 GS (lap 3) 10 Hollow Rocks STRENGTH: E2MO2M, … Continue reading

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Friday, October 21 Gym Open @ 6:15am

  PREPARATION: 15-12-9 of: Calorie row Press from the Pins Kroc DBell Rows STRENGTH: Bench Press as follows: 1 set of 10 reps @ 40% 1 set of 7 reps @ 60% 1 set of 5 reps @ 75% 1 … Continue reading

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