Monthly Archives: January 2018

Wednesday, Jack’duary 31 Gym Open @ 7:45am

PREPARATION: Row 30 Calories 10 Knees-to-Elbows + 10 Sit Ups 6 Hang Power Cleans @ 65/35 5 Hang Squat Cleans @ ^ 4 Power Cleans @^ 3 Squat Cleans @^ STRENGTH: Every 90 seconds, for 15 minutes (10 sets): 1 rep … Continue reading

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Tuesday, Jack’duary 30 Gym Open @ 10:30am

It is nice to have Cody Rowan joining us!! PREPARATION: Row 500m Snatch warm-up STRENGTH: E2MO2M, for 4 minutes (2 sets): 2 reps of Snatch Press from Receiving E2MO2M, for 4 minutes (2 sets): 2 reps of Snatch Push Press … Continue reading

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Monday, Jack’duary 29 Gym Open @ 5:15pm

Jacob helps his pops finish up the last workout of “Arm Farm” PREPARATION: Run 1 lap or Row 250m 10 Double KB Squats 7 Back Squats with 50% 5 reps of Hang Clean with the Griffin Handle on the Landmine … Continue reading

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Sunday, Jack’duary 28 Gym Open @ 8:15am

PREPARATION: Row 400m 10 Good Mornings with bar 20 Empty bar Rows STRENGTH: Met-Con WOD: With a partner, one partner working at a time: 50 Wall Ball  25 Clean and Jerk @ 135/95 200 m ROW EACH   40 Wall … Continue reading

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Friday, Jack’duary 26 Gym Open @ 6:15am

PREPARATION: Row 25/20 Calories 5 Push Ups + 20 Empty Bar Presses + 10 Empty Bar Rows STRENGTH: Met-Con WOD: AMRAP in 20:00 of: 10-9-8-7-6-5-4-3-2-1 reps of: Push Press with a build (start at 95/55) Pendlay Rows with a build … Continue reading

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Thursday, Jack’duary 25 Gym Open @ 6:15am

Beckie, Sean, Donnie and Trev lay it out PREPARATION: Row 400m 10 KB Deadlifts (one KB) 10 Landmine Squats 10 Kneeling Overhead Med Ball Throws against the wall STRENGTH: Using 90% of your recent Deadlift Max, complete the following:  1 … Continue reading

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Wednesday, Jack’duary 24 Gym Open @ 6:15am

PREPARATION: Row 20/16 Calories 6 Hang Power Clean with bar 5 Power Clean with bar 4 Hang Squat Clean with bar 3 Squat Clean with bar STRENGTH: For the following 20 minutes, increase the loading on the barbell each set, … Continue reading

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Tuesday, Jack’duary 23 Gym Open @ 8:00am NOTE TIME CHANGE DUE TO ICE

Doc Blaine has no “off” button PREPARATION: Row 30/21 calories Snatch Warm-up For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy snatch … Continue reading

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Monday, Jack’duary 22 Gym Open @ 5:00pm

PREPARATION: run 1 lap or Row 250m 10 Rabbit Hops 20 Air Squats  10 Pistols with KB out in front STRENGTH: The first 5 sets are identical to last week. The last two are up 5%:) Every 2 minutes, for … Continue reading

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Sunday, Jack’duary 21 Gym Open @ 9:30am

Jayden test-drives his new Reeboks PREPARATION: Row 500m Lat Stretches 20 Arm Swings 10 RDLs with empty bar STRENGTH: Met-Con WOD: With a partner, complete 6 rounds of the following: 500m Row 21 KB Swings @ 53/35 12 Pull Ups … Continue reading

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