Monthly Archives: December 2016

Thursday, December 22 Gym Open @ 6:15am

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

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Wednesday, December 21 Gym Open @ 6:15am

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

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Tuesday, December 20 Gym Open @ 6:15am

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

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Monday, December 19 Gym Open @ 5:20pm

PREPARATION: 3 rounds done with an empty bar of: 12 OHS  10 Controlled Lunges with bar in Front Rack 8 Hang Power Cleans STRENGTH: Every 90 seconds for 8 rounds (12 minutes) complete the following: 1 Pause Front Squat @ … Continue reading

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Friday, December 16 Gym Open @ 6:15am

PREPARATION:  2 rounds of: Row 15 Calories 10 reps of DB Bench Press  10 reps of Dual DB Row STRENGTH: Bench Press @ 75% as follows: Minute 1 – 1 rep Minute 2 – 2 reps Minute 3 – 3 … Continue reading

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Thursday, December 15 Gym Open @ 6:15am

PREPARATION: 1 round of scaled Bergeron Beep Test (BBT)  25 Calorie Row 1 round of BBT The real Bergeron Beep test is: EMOM of: 7 Thrusters @ 75/55 7 Pull Ups 7 Burpees we are doing 5 of each STRENGTH: … Continue reading

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Wednesday, December 14 Gym Open @ 6:15am

PREPARATION: Row 500m 10 DB Hang Power Cleans 10 DB Front Squats 10 DB Push Press STRENGTH: Take 15 minutes to establish a heavy complex of: Hang Power Clean + Push Press/Jerk Met-Con WOD: “Three Wise Men” Notes: save the … Continue reading

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