Monthly Archives: September 2017

Friday, September 29 Gym Open @ 6:15am

PREPARATION: Row 500m 10 reps of Seated Dual KB Press perform the Bumper plate Relay   STRENGTH: Superset the following: 5 reps of Bench Press @ 60% 5 reps of 1-Arm DB Row (5L, 5R) 5 reps of Bench Press … Continue reading

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Thursday, September 28 Gym Open @ 6:15am

PREPARATION: Row 30 calories 10 Single Leg Deadlifts with Landmine 10 Seated Good Mornings 10 Opposite Toe Touches STRENGTH: Deadlifts as follows: 1 set of 7 reps @ 40% 1 set of 6 reps @ 55% 1 set of 5 … Continue reading

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Wednesday, September 27, Gym Open @ 6:15am

PREPARATION: 20 Prisoner Squats Row 300m STRENGTH: Every 2 minutes, for 16 minutes (8 sets) of: 1 Clean Lift-Off with Pause at Knees + 1 Power Clean  Build to today’s heavy over the course of the eight sets. Met-Con WOD: … Continue reading

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Tuesday, September 26 Gym Open @ 6:15am

PREPARATION: Row 250m Core Stability exercise from Dr. Harden 10 reps of Muscle Snatch with bar 8 reps of Hang Power Snatch with bar 6 reps of 3-position Snatch with bar STRENGTH: E3MO3M, for 15 minutes (5 sets): 3-Position Snatch … Continue reading

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Monday, September 25 Gym Open @ 5:15pm

PREPARATION: run 1 lap 10 X-Band Walks (to wake up your glutes) 10 KB Taters 10 1-arm DB Overhead Squats (5 L, 5R) STRENGTH: E2MO2M, complete Back Squats as follows: 1 set of 8 reps @ 40% 1 set of … Continue reading

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Friday, September 22 Gym Open @ 6:15am

PREPARATION: 300m Row 10 reps of A, T, Y Crossover Symmetry 10 Seated on Floor Dual KB Press 10 Bench Pec Openers with PVC STRENGTH: Bench Press as follows: 1 set of 15 reps @ 40% 1 set of 10 … Continue reading

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Thursday, September 21 Gym Open @ 6:15am

The Deadlift Doctor PREPARATION: 20 Banded Good Mornings 10 steps of X-Band Walks 10 Deadbugs STRENGTH: Deadlifts as follows: 1 set of 7 reps @ 40% 1 set of 6 reps @ 55% 5 sets of 5 reps  start @ … Continue reading

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