Monthly Archives: December 2017

Sunday, December 31 Gym Open @ 9:30am

The programming works:) Way to go, Donnie! PREPARATION: 2 laps of the halls, and then: 1 round of: 25 Air Squats 20 Sit Ups 15 KB Swings 10 Goblet Squats 5 Push Ups STRENGTH: Every 90 seconds for 8 rounds … Continue reading

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Friday, Deadcember 29 Gym Open @ 10:00am

PREPARATION: Row 300m 20 reps (maybe in a few sets) of band-resisted Bench Press 10 reps of Incline Flyes 8 reps of Decline Flyes STRENGTH: Bench Press as follows: 1 set of 8 reps @ 50% 1 set of 6 … Continue reading

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Thursday, Deadcember 28 Gym Open @ 10:00am

  PREPARATION: Row 250m 10 Hang Power Clean @ 65/35 8 Power Clean @ 65/35 6 Push Press @ 65/35 4 Clean and Jerk @ 65/35 STRENGTH: Establish in 20 minutes a heavy max for today of the following Complex: … Continue reading

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Wednesday, Deadcember 27 Gym Open @ 10:00 am

  PREPARATION: Run 1 lap or Row 250m 20 Air Squats 10 Goblet Squats 10 KB Swings 10 Good Mornings with barbell 10 Back Squats with barbell STRENGTH: Back Squats as follows: 2 sets of 5 reps @ 70% 3 … Continue reading

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Friday, Deadcember 22 Gym Open @ 6:15am

PREPARATION: Row 550m 10 Push Ups 10 Sit Ups 10 Pull Ups STRENGTH: Met-Con WOD: 2 rounds of the following: 5:00 time cap 9 Power Cleans @ 135/95 11 Burpees 13 Box Jumps 19 Sit Ups Row for Max metres … Continue reading

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Thursday, Deadcember 21 Gym Open @ 6:15am

PREPARATION: Row 500m 10 KB Swings with emphasis on hip hinge and snap 10 seated Box JumpsĀ  10 Good Mornings with light weight 10 Pull-Throughs STRENGTH: Snatch-Grip Deadlifts from 4″ bumpers/blocks: 1 set of 5 reps @ 65% 1 set … Continue reading

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Wednesday, Deadcember 20 Gym Open @ 6:15am

Post-Vegas action:) PREPARATION: Row 500m Ankle mobility drills (Dr. harden instagram) STRENGTH: E2MO2M, complete Wide-Stance Box Squats as follows: 1 set of 5 reps @ 40% 1 set of 4 reps @ 50% 8 sets of 3 reps @ 60% … Continue reading

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