Monthly Archives: December 2016

PREPARATION: Row 30 pulls @ rate 24 10 Hang Power Clean with the bar 8 Power Clean and Push Press with the bar 6 Squat Clean and Jerk with the bar STRENGTH: spend 20 minutes establishing a heavy Clean and … Continue reading →

New shoes make everything better:) PREPARATION: 2 rounds of: Row 250m 10 DB Floor Press 10 V-Ups STRENGTH: Bench Press as follows: 7-6-5-4-3-2-1 reps  increase load as you feel form allows REST 2 minutes between sets Met-Con WOD: PART A> … Continue reading →

It is always a bonus to have Stacey Armstrong show up to share her wealth of knowledge and her passion PREPARATION: In Partners, with Med Balls perform: 10 chest throws 10 Overhead Throws 10 x 3 MB squats + throw … Continue reading →

Leslee Brown beaches it in Barbados PREPARATION: Row 5 minutes @ 1st @ Rate 22, 2nd @ R24, 3rd @ R26,  4th @ R28 and then last minute @ R30 10 Hang Power Cleans with bar 10 Power Cleans with … Continue reading →

Boxing Day Blowout PREPARATION: Row 40 seconds on, 20 seconds off for 5 minutes Snatch warm up from video STRENGTH: Every 90 seconds for 10 rounds (15 minutes), complete the following Snatch Complex: 2 Snatch Deadlift + 2 High Hang … Continue reading →

PREPARATION: Run 2 laps or Row 300m 10 DB Front Squats 10 DB Hang Power Cleans 10 DB Push Press STRENGTH: Every 90 seconds for 8 rounds (12 minutes) of: 1 Pause Front Squat @ 75%  (spend 2 seconds in bottom) … Continue reading →

PREPARATION: Row 400m 10 Seated DB Floor Press 10 DB Rows Bench Press as follows: 8-6-5-4-3-2 reps  increase load as you feel form allows REST 2 minutes between sets then: 2 sets of 15 reps of Pendlay Rows Met-Con WOD: … Continue reading →

It is great to have Kyle Phillips back in the building PREPARATION: 2 rounds of: Row 20 Calories 10 Good Mornings with 65/35 8 Inchworms STRENGTH: Deadlifts as follows: 8-6-5-4-3-2 reps  increase load as you feel form allows REST 2 … Continue reading →

It is great to have Kyle Phillips visiting with us PREPARATION:  2 rounds of: Row 200m 10 DB Power Clean  10 DB Hang Squat Clean 5 DB Split Jerk STRENGTH: E2MO2M for 16 minutes (8 rounds) complete the following Complex: … Continue reading →

What a great group of people I get to spend time with before and after hours! PREPARATION: Row 400m Snatch Warm Up STRENGTH: Every 2 minutes, for 20 minutes (10 sets): Snatch *Sets 1-2 = 3 reps @ 70-75% *Sets … Continue reading →